Asana of The Month: Horse Face (vatayanasana)

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This moderately difficult pose resembles the face of a horse. It strengthens and stretches the legs, arms and back, but can be too intense for people with arm or leg pain or injuries, or who have difficulty getting into or sitting in lotus pose.

English Name: Horse Face

Sanskrit Name: Vatayanasana

Difficulty Level: 7

Start Position: Kneeling

Instructions:

Step 1.

Rotate your left leg into lotus position.

Step 2.

Push up to balance on your right foot and knee.

Step 3.

Wrap your left hand under your right hand and bring both palms together as best you can.

Step 4.

Repeat on the other side.

Physical Benefits:

  • Strengthens ankles, knees, and hips
  • Improves knee and leg flexibility
  • Strengthens the arms and shoulders
  • Relieves minor back pain

Mental Benefits

  • Improves concentration
  • Relieves mild anxiety
  • Relieves mild depression
  • Calms the mind

Contraindications:

  • Leg, hip, or arm injury
  • Knee or groin injury
  • Wrist or hand injury

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