Gaze ahead, chin levelElbows wide, palms togetherKnees open over the toesToes turned outChest lifted, shoulders softPelvis level, spine tallWeight evenHorse Pose
Vātāyanāsana
Read what the gnome says
Horse Pose, the balancing kind! Stand on one strong leg with the knee a little bent. Bring the other foot up to rest on the thigh, only as far as the knee agrees. Hands in prayer, chest lifted, eyes on one point. The hip opens, never the knee. No galloping. Breathe.
Works on Quadriceps · Glutes · Adductors
How to do it
- Step the feet wide, toes turned out, and bring the palms together at the heart.
- Bend the knees over the toes and sink the hips down, tailbone heavy.
- Press the elbows gently into the thighs, keep the spine tall and hold.
Common mistakes
- Don’t let the knees fall inward.
- Don’t tip the pelvis or arch the lower back.
- Don’t lean the chest forward over the knees.
Benefits
- Builds strength and steadiness in the legs.
- Improves posture and balance.
- Wakes up the whole body: good early in a practice.
Take care: Go easy or skip if you have knee, ankle or hip pain, or feel dizzy. Keep a wall or chair within reach for balance.
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Standing
Bird of ParadiseAdvanced
Bound Half MoonAdvanced
Half-Lotus Toe StandAdvanced
Standing Leg Behind the HeadAdvanced
Standing Split (Trivikrama)Advanced
Sugarcane PoseAdvanced
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