TOP PRE POSES
1
2
3
Signup to view 100+ pose suggestions to teach creative yoga classes!
TOP POST POSES
1
2
3
Signup to view 100+ pose suggestions to teach creative yoga classes!
Yoga Sequence Builder for Yoga Teachers
TOP PRE POSES
1
2
3
Signup to view 100+ pose suggestions to teach creative yoga classes!
TOP POST POSES
1
2
3
Signup to view 100+ pose suggestions to teach creative yoga classes!
| Common | Horse Pose |
| English | Horse Pose |
| Sanskrit | Vatayanasana |
| All | Horse Pose, Vatayanasana |
| Level | Beginner |
| Positions | Standing, Squat |
| Type | Strength, Stretch, Strength |
| Koshas | Annamaya Kosha |
| Vayus | Apana |
| Yoga Styles | Body Positive,Hatha,Hot,Kids, Power, Prenatal, Sculpt, Seniors, Therapy, Vinyasa, Yin-Yang, Yinyasashow more... |
| Sanskrit Pronunciation | Play Audio |
| Chakras | Sacral Chakra (Swadisthana Chakra), Root Chakra (Muladhara Chakra) |
| Doshas (Ayurveda) | Pitta, Kapha |
| Elements | Water, Earth |
| Meridians | |
| Yoga Sequences | List of yoga sequences with Horse Pose. Browse the following yoga sequences for pose transition instructions for Horse Pose.
|
Horse Pose (Vatayanasana)is a surrendering practice and a modification of foundational pose, Utkata Konasana (Goddess Pose) with a difference of hands being placed at the heart center in Anjali Mudra. It is an essential warm-up in Indian martial arts and is also used in various Indian classical dance forms. The difference between Utkata Konasana Variation Namaste is the engagement of the elbows. The elbows are more engaged in the horse pose and the forearms are parallel to the floor. In Utkata Konasana Variation Namaste the elbows are more relaxed. In both poses Anjali Mudra is placed at the heart's center.
While the practice of both these poses brings almost the same benefits, the reasons for the practice may vary. The act of joining hands in Namaste at the heart center helps practitioners to remain focused and calm while maintaining deep hip opening. Considering the fact, this pose activates the parasympathetic nervous system, helping you wind down from the day and cultivate balance, peace, and poise. Therefore, it can be incorporated into yoga classes for students who suffer from anxiety or depression.
Included in basic yoga poses, this pose strengthens the pelvic floor muscles and quads while opening the hips, groins, inner thighs as well as toning the gluteus. This wide-legged squat also requires good strength and mobility in the knees, hips, and ankles, so warm-up is essential. Additionally, it activates and strengthens the back, neck, and shoulders. Therefore a great pose for the students who get pain or cramps in the above-mentioned areas due to their long hours at the desk, nature of their job, traveling, etc.
Horse Pose (Vatayanasana) is a safe and gentle practice and hence can be included in yoga for senior citizens and pregnant women. Utkata Konasana On Chair Hasta Down is a good option for them. Additionally, it can be included in yoga for visually impaired students, provided yoga teachers are clear in their instruction. This particular variation of Utkata Konasana on a beginner's level is a mindful practice that invites one to use the power tools of breath, movement, and discipline to welcome clarity and stillness. However, to many, this hip opening can be a challenging practice. Therefore, yoga teachers should always welcome the support of a wall or chair. Included in yoga sequences for women, this pose helps alleviate menstrual symptoms, address fertility issues, and hormonal imbalances.
Horse Pose helps boost energy in the body and hence can be included in flow yoga sequences.
Anatomy
Horse Pose benefits the following muscles and hence can be included in yoga sequenceswith the corresponding muscle(s) focus:
- Gluteus
- Hamstrings
- Hips
- Hips-External
- Knees
- Quadriceps
Horse Pose yoga sequences
Horse Pose is commonly found in the following types of yoga sequences:
- Kids yoga sequences
- Prenatal yoga sequences
- Hip opening yoga sequences
Horse PoseBenefits
All benefits of Utkata Konasana Variation Namaste and Utkata Konasana (Goddess Pose) apply to this pose and teachers can refer the same.
Learn more:Horse Pose Benefits
Horse PoseContraindications
All contraindications of Utkata Konasana Variation Namaste and Utkata Konasana (Goddess Pose) apply to this pose and teachers can refer the same.
Learn more: Horse Pose Contraindications
Horse Pose Variations
Below are some common variations of the yoga pose Horse Posewith base pose as Goddess Pose(Utkata Konasana).
-
Goddess Pose
-
Revolved Goddess Pose
-
Goddess Pose Variation Namaste
-
Goddess Pose On Chair
-
Standing Squat Pose On Tip Toes
- +86
Sign-up to view all 86 variations of Horse Pose andcreate your own library of yoga poses to easily and quickly plan youryoga sequences.
Learn more: Horse Pose Variations
Horse PoseSteps
Given below are the step-by-step instructions to follow for the practice of Horse Pose (Vatayanasana):
- Begin in Tadasana in the center, facing the larger side of your mat. Bring your feet together and stand up nice and tall with your hands by the side of your body. Take a few deep breaths here and lift through the front body.
- Take a deep breath in, place your hands on the waist, and on an exhale, jump apart or step the feet out wide around 3-3½ feet in Prasarita Tadasana Hands On Hips.
- With your hands on the waist, turn your feet to bring the heels in and the toes out one after the other. Here, toes are going to point towards the corners of your mat. [Refer: Sunflower Pose with arms on the waist]
- Inhale, roll your shoulders back and draw the navel into the spine, activating the core. And as you exhale, begin to squat down while bending your knees.
- Students are advised to sink until their knees are aligned with their ankles. If one makes it there comfortably, yoga teachers encourage them to get their thighs parallel to the floor.
- So keep pressing into all four corners of the feet, spreading awareness, particularly to the outer edge as you draw up from the inner arches, so that the knees don't collapse. Watch the top of the thighs roll out, tucking your pelvis in and lifting the front body. Hands are still on the waistline.
- Once you've found the balance with the lower body, inhale in and bring your palms together in Namaste at the heart center. Make sure the palms are softly pressed against each other with fingers together, pointing up.
- Stay here in the Horse Pose (Vatayanasana) for about six breaths, fixing your gaze at any point in front with your spine erect and the shoulders rolled back. The head is over the heart and the heart is over the pelvis. Stand nice and tall with the legs apart, and keep drawing your energy up from the arches.
- To release, inhale, and bring your hands back on the waist. Exhale, straighten the knees and hop on or walk back into Tadasana. One can follow Half Eagle Pose to release and relax the lower body if needed.
- Finally, relax in Mountain Pose Three Part Breath.
Variation:
- One can take the support of the wall to balance and understand the lengthening of the spine.
- Students due to less strength and flexibility or otherwise find it difficult to balance can practice with the support of a chair. [Refer: Goddess Pose On Chair]
Learn more: Horse Pose Steps
Horse Pose Yoga Sequence Preparatory Poses
Five Pointed Star Pose Arms Up
Goddess Pose
Five Pointed Star Pose
Standing Squat Pose On Tip Toes
Bound Extended Side Angle Pose
- +15
Sign-up to view all 15 Preparatory poses of Horse Pose andcreate your own library of yoga poses to easily and quickly plan youryoga sequences.
Horse Pose Yoga Sequence Relaxing Follow-up Poses
Horse Pose Side Stretch
Five Pointed Star Pose Arms Up
Standing Squat Pose On Tip Toes
Intense Leg Stretch Pose
Garland Pose
- +15
Sign-up to view all 15 Relaxing poses of Horse Pose andcreate your own library of yoga poses to easily and quickly plan youryoga sequences.
Learn more about us.
Horse Pose Yoga Sequence Relaxing Follow-up Poses
Revolved Goddess Pose
Intense Leg Stretch Pose C
One Legged Reverse Table Top Pose
Lizard Pose
Wide Legged Forward Fold Pose Crossed Hands To Legs
- +13
Sign-up to view all 13 Levelup poses of Horse Pose andcreate your own library of yoga poses to easily and quickly plan youryoga sequences.
How to do Horse Pose
The below cues and yoga sequences added by yoga teachers show multiple ways to do Horse Pose depending on the focus of your yogasequence and the ability of your students.
To view the complete steps and corresponding yoga sequence, pleaseconsider signing-up to Tummee.com yoga sequence builder that is trusted by yoga teachers worldwideto plan their yoga classes.
A. Release from the above and come to stand with feet wide apart and exhaling and bending the knees in Horse Pose or Vatayanasana. B. A good stretch to the thighs and the knees while the ankles are also put to test. Remain here for about 2-3 breaths while ensuring the body weight is kept light.
- Sign-Up to View Sequence and Complete Cues
- added on by a yoga-student
A. Release and come to stand in Horse Pose while taking 2 breaths here.
- Sign-Up to View Sequence and Complete Cues
- added on by a yoga-student
Wraz z wdechem przejdź do pozycji Vatayanasana. Stopy szerzej, nogi zgięte w kolanach
- Sign-Up to View Sequence and Complete Cues
- added on by a yoga-teacher-in-training
Establish strong balance in horse pose, let the spine feel vertical and elongated, ideally keeping your weight back in your heels.
- Sign-Up to View Sequence and Complete Cues
- added on by a yoga-teacher-in-training
From MOUNTAIN POSE begin to step your feet out equally wide as possible as you enter into... VATAYANASANA / HORSE POSE -Step feet as wide as is comfortable, toes out, heels in towards the center of your body -Inhale, bend knees, back as straight as you can and come down a little way -Tailbone tow...
- Sign-Up to View Sequence and Complete Cues
- added on by a yoga-teacher-in-training
-then again returning to our grounding; our feet balanced and lowered to level ground and exhale as your lower down back into... VATAYANASANA / HORSE POSE -Hands lowering from crown to heart
- Sign-Up to View Sequence and Complete Cues
- added on by a yoga-teacher-in-training
Begin to slowly lowering down as you return into... VATAYANASANA / HORSE POSE -Feet lowered; grounded -Hands lowering from crown to heart
- Sign-Up to View Sequence and Complete Cues
- added on by a yoga-teacher-in-training
toes point out as you Exhale and sit into horse pose, keeping knees over toes, lengthening on each in-breath, sitting deeper on each out-breath. Breathing in this manner for 5, 4, 3, 2, 1...
- Sign-Up to View Sequence and Complete Cues
- added on by a yoga-teacher
Step wide with your right foot into Vatayanasana. Angle your toes at 10:00 and 2:00, hands remaining at heart's center. Engage the quads, the calves; lift up out of the hips. Sit tall on your steed!
- Sign-Up to View Sequence and Complete Cues
- added on by a yoga-teacher-in-training
To Build Strength + Create Flexibility In Hips: Take the feet wide allowing the toes to slightly face outwards while heels slightly face inwards. Take an inhale and squat down on the exhale (try keeping bottom tucked in). Option to find movement here or use a wall behind you for support. Soften t...
- Sign-Up to View Sequence and Complete Cues
- added on by a yoga-teacher
Inhale: step your feet out about one-legs width. Turn your heels in and toes slightly out (about 30 degrees). Exhale: bend your knees and track your knees over your toes by squeezing the outer hips. Lengthen your tailbone and zip the lower abdominal muscles gently in and up. Make sure your knees ...
- Sign-Up to View Sequence and Complete Cues
- added on by a yoga-teacher-in-training
turn toes outward hands to heart center - anjali mudra then.................
- Sign-Up to View Sequence and Complete Cues
- added on by a yoga-teacher
Połącz dłonie na wysokości klatki piersiowej.
- Sign-Up to View Sequence and Complete Cues
- added on by a yoga-student
wide stance/toes out straight back/knees in line with toes Anjali mudra
- Sign-Up to View Sequence and Complete Cues
- added on by a yoga-teacher
Discover more cues, teaching ideas, and how to do steps at How to Do Horse Pose
Horse PoseYoga Sequences
List of yoga sequences with Horse Pose:
- Power Yoga For Weight Loss
Horse PoseTitles in English and Sanskrit
Many yoga poses have multiple titles because of differences in their Sanskrit to English title translationor a specific title becoming popular because of it's common usage amongst yoga teachers and yoga practitioners. Below are common titles of Horse Pose:
- Horse Pose
- Vatayanasana
Horse Pose Sanskrit
Horse Pose sanskrit title is Vatayanasana. Please click on the link below to listen to Sanskrit pronunciation of Horse Pose:
Play Sanskrit audio pronunciation for Vatayanasana
More about Horse Pose
- Benefits
- Steps
- Contraindications
- How To Do
- Titles in English and Sanskrit
