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89. Vatayanasana
Horse Pose
The Horse Pose or Vatayanasana is an intermediate level pose and it should not be attempted by beginners. This pose looks like the face of a horse, and hence it derives its name. It calls for great flexibility and strength in the ankle region and is an excellent therapy for the neck, spine, waist, knees, calves and ankles.
Stand up straight and bend the right leg upwards at the knee so that the heel of your right foot is touching your groin and the toes are placed along the base of your left thigh.Now bend your left knee so as to lower your body till the folded right knee is resting on the ground.You are now standing on your left foot and right knee. Raise both your arms and bend your elbows so that your forearms are pointing upwards. Keep your left elbow in the crook of your right elbow and entwine your right forearm around your lower left arm. The palms of your hands should be together in the namaskar position.Hold this pose for 30 to 60 seconds and then return to your normal position.Repeat the pose for the opposite side, standing on your right foot and left knee.This completes one set. Repeat the set twice.
According to Iyengar, Vatayanasana promotes the circulation of blood throughout the hip region and can help to correct minor deformities in the hips and thighs. Other benefits include.Removes stiffness in the sacroiliac joint. Reduces stiffness and pain associated with arthritis. Helpful in cases of inguinal and femoral hernia. Reduces cramping in the thigh region.
Take great care while attempting this pose lest you cause yourself an injury.If you are attempting this pose for the first time then do so under the supervision of an experienced instructor.Do not attempt this pose if you have a problem with your knees.Keep your hips drawn under ou. If you cannot do this, then you may compress your sacroiliac joint.
From standing pose bend the left knee and place the left foot on the right thigh (at the root of the right thigh).

Mayurasana I
Ekapada Rajakapothasana
Purna Bhujangasana
Ardha Chandrasana
Dwi pada Shirshasana
Baddha Konasana
Ardha Matsyendrasana
Purna Shalabhasana
Veerabhadrasana 2
Adhomuka Vrikshasana

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