Horse Pose · Vatayanasana

Vatayanasana · 바타야나사나 · 말 자세

Intermediate Series · Nadi Shodhana (Nerve Cleansing) — Leg-Behind-Head & Arm Balances

Breath: 5×2 · Drishti (gaze): nose tip

Fold one foot into half lotus, set that knee on the floor, stand on the other leg, and entwine the arms, elbows stacked, palms meeting. Knee, ankle, and shoulder combine at unfamiliar angles while the pelvis learns to stay centered through the wobble.

Alignment

Hands — arms entwined in front (garuda arms), palms meeting
Feet — the standing foot firm and forward; the half-lotus knee lowering near the floor
Knees — the standing knee bends to sink while the hips stay square
Gaze — the nose tip, or up past the wound elbows

Entering the pose

Fold one foot into half lotus
Lower that knee to the floor, standing on the other leg
Entwine the arms, elbows stacked, and balance

Common mistakes

Dropping full weight onto the kneeling knee
The pelvis drifting sideways

Modifications & props

If the arms won't wind, stack the elbows and press the backs of the hands together — the rear-shoulder stretch is already there.
A folded blanket under the kneeling knee ends its negotiation with the floor.
Kneeling with the instep flat, minus the half lotus, keeps the balance and arm assignments intact.

Benefits

Demands hip rotation and balance at once
Wakes the fine stabilizers of ankle and knee
The wrapped arms stretch the back of the shoulders

Role in the sequence

With the violent strength chapter over, the series returns to its feet — precisely, to one foot and one knee. This curious composite of half-lotus kneel and garuda (eagle) arms asks how unrelated joint demands can cohabit one body. Balanced standing mid-vinyasa, it also claims the tired legs' last reserves of concentration.

Practice notes

Vatayana means horse. With one leg in half lotus and its knee on the floor, you kneel up on the other leg and wind the arms into the eagle shape in front of the chest. The name is said to come from a horse rearing on its forelegs.

The pose tests three things at once: the half lotus, the balance of the kneeling stance, and the shoulder rotation of the wound arms. Balance is what fails most often, because only one knee and one foot touch the floor and the base is very narrow.

Keeping the order of entry makes it far steadier. Build the half lotus while seated, roll forward onto that knee with the hands on the floor, bring the other foot forward to stand, and only then lift the torso and wind the arms. Trying to fold the lotus while already standing usually twists the knee.

Two checks: is the pelvis square and level (the lotus-side hip likes to slip backwards), and is the spine upright? Pad the floor with a folded blanket if the kneeling knee is sore, and if the half lotus is not available, simply fold the knee and practise the balance and the arms.

Practice the kneel without lotus first if the knee objects.

Written by Choi Seongjin — 20 years of Ashtanga practice, currently teaching three classes a week. Last updated: 2026-09-05.

This guide is for general information and is not medical advice. If you are pregnant, injured, or have a medical condition, consult a qualified teacher or physician before practising. Disclaimer & Legal Notice

Other poses in this sequence

Ashtanga Shala — Ashtanga Vinyasa Yoga guide · Blog