Horse Face Pose
Vatayanasana
Horse Face Pose (Vatayanasana) marries lotus legs with eagle arms in a kneeling balance, resembling the profile of a horse while cultivating hip mobility and focus.
No image available
How to Perform
- 1
Begin kneeling, slide one foot into half lotus at the opposite thigh and tuck toes under on the back foot for support.
- 2
Press hands into the floor, lift hips, and set the lotus knee down beneath chest while planting the opposite foot in front with thigh parallel to floor.
- 3
Stack pelvis over the grounded knee and square hips forward as you rise upright.
- 4
Cross arms in eagle bind, lifting elbows to shoulder height while pressing forearms together.
- 5
Maintain balance for 3–5 breaths, then release arms, lower to the floor, and repeat on the other side.
Benefits
- Opens hips, knees, and ankles while strengthening glutes and thighs.
- Enhances balance and proprioception through a compact stance.
- Expands shoulders and chest via eagle arms, aiding posture.
Alignment Cues
- Front thigh parallel to floor with knee stacked over ankle.
- Lotus knee grounds beneath chest; hips square to front.
- Eagle arms lift but shoulders relax down the back.
- Core engages gently to keep torso upright.
Common Mistakes
No common mistakes listed.
Contraindications
- • Knee or ankle injury aggravated by lotus variations
- • Balance limitations without appropriate support
- • Shoulder impingement limiting eagle bind