Challenge Pose : Vatayanasana

Vatayanasana (Horse Pose)

The new moon on 31 January welcomed the Year of the Horse, according to Chinese astrologers. I choose Vatayanasana ("Horse Pose", or some books refer to it as "Horse Face Pose") as this month's Challenge Pose, because it requires a certain amount of agility and quiet power, to stay strong and stable yet balanced and calm in order to bring forth your inner stallion.

Vatayanasana is an intermediate pose (it's in the Second Series of Ashtanga Yoga if you practise this lineage) and it's really intense on the ankles, knees, and hips. Yay, if you have a decent range of motion to attempt this asana. "Neigh", if you don't (but fret not, variations are always available).

Please warm up with 8-10 rounds of Surya Namaskar, and add in hip openers like Half Lotus, Bound Angle Pose (Baddhakonasana), Happy Baby Pose (Anandabalasana) and Garudasana (Eagle Pose). Have a blanket or towel in hand, for extra padding under the knees.

Here are some of my favourite Vatayanasana prep poses :

Step 1 : Cradling the Baby

Cradle the Baby

Sit up nice and tall, extend your left leg, and place your right foot and knee at the crook of your elbows. Interlace your fingers, or grab your wrist, and rock your right leg side to side. "Cradle the Baby" stretches your IT Band, external hip rotators and glutes. For a more intense stretch, hug the leg as close to the chest as possible. Stay here for 9 breaths, then switch sides.
Variation : Hold your right leg with your hands, if it's not possible to cuddle your leg at the crook of the elbows. A more restorative option is to lie on your back while doing this pose (also known as Sleeping Pigeon Pose).

Step 2 : Enter the Lizard

Utthan Prishtasana (Lizard's Pose)

From Downward Facing Dog, step your right foot to the outside of your right palm and come up to the ball of your left foot. Turn the front foot slightly to the right, and flip it to the outside edge. This action gives your hip a little more 'space' and minimizes compression in the joint. Lower down onto your forearms, and extend the chest forward, whilst rooting down strongly in the ball of the back foot. Keep sinking the right leg towards the right, and feel a delicious hip opening and IT Band stretch in the right leg, and a quad stretch in the back leg. After 9 breaths, step back into Downward Dog, and switch sides.
Variation : stay up on your palms instead of lowering onto your forearms, if you feel any pinching sensation or compression in the hip joint. Drop the back knee to the mat if it's too much for you. Alternatively, place your forearms on blocks as a halfway point. 

Step 3 : Half Lotus

Half Lotus Seated Forward Bend

From a seated position, fold your right leg into Half Lotus, and fold forward for 9 breaths before changing sides. 
Variation : If your lotus leg's knee is floating off the mat, please place a towel underneath for support and work gently. 
If you feel any discomfort in the inner right knee, place the foot mid-thigh or against your inner thigh (like Janu Sirsasana). This is as far as you should go for now (until a bigger range of motion is available to you, over time, with practice).

Step 4 : The Modified Horse

Vatayanasana (Variation)

Now that you're all warmed up, and loosey-goosey in the hips, it's time to get up on that horse! Fold your right leg into Half Lotus, come into a kneeling position (now's a good time to pad your knees with that towel or blanket). Place your hands on the floor as you line up both knees. Adduct your legs, and slowly straighten up your spine. If you can maintain your balance, wrap your right arm under your left like in Garudasana (Eagle Arms), and lift your gaze upwards.
Tilt your pelvis forward for better balance, otherwise you'll be leaning forward at an angle. Think of anchoring the left sitz bone down more, to level the hips and avoid compressing your SI joint.
Unwrap your arms, place your palms on the mat for support, and slowly release your Half Lotus leg. When you're ready, practise the other side.
Variation : if it's too much on your ankle or knee when straightening up your spine, place your hands on blocks, and work the pose here for now.

Step 5 : Vatayanasana

Vatayanasana (Horse Pose)

To come into the full expression of Vatayanasana, step your left foot forward after you've folded your right leg into Half Lotus. Line up the foot with the right knee. Lift up your spine, repeat the technical steps in Step 4, come into Eagle Arms, and lift your gaze up. Stay here for 9 breaths, then slowly unwrap your arms, place your palms onto the mat, and release your Half Lotus leg. Switch sides.

A word of caution though - the closer the foot is to the knee, the deeper the pose. You can always place your left foot slightly more forward, or lift the heel off the mat as a start. Be receptive to your breath in this pose instead of forcing yourself into it and compressing your ankle, knee or SI Joint.

Vatayanasana cultivates a powerfully deep internal focus as you reach up and forward, while staying rooted to your base to find your center in every breath. Take the pose to where you can at this point, and enjoy the ride.

Namaste.

Dynamic Flow to Stillness : A Journey from the Yang to the Yin

I am excited to be invited back to Gokul Yoga in Borneo to teach a workshop this March. I'd love to connect with you at the workshop if you're in Kota Kinabalu, 8-9 March.

If you'd like more details about the workshop, please leave your email in the comment box below.

Thank you.

Namaste, Love & Light.