Vatayanasana – Flying Horse Pose In Yoga

Vatayanasana - Flying Horse Pose In Yoga, How to do Vatayanasana - Flying Horse Pose In Yoga, Benefits of Vatayanasana - Flying Horse Pose In Yoga, Precautions, & a note for yoga practitioners

Vatayanasana (flying horse pose in yoga) is a part of the Balancing yoga poses mentioned in the book “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that focuses strengthening the body and increasing brain functionality. 

How to do Vatayanasana – Flying Horse Pose In Yoga

  • Stand with the feet together.
  • Focus the gaze on a fixed point.
  • Shift the weight of the body to the right leg.
  • Bend the left knee and place the foot on the right thigh in the half lotus position.
  • Hold the left ankle until the body is steady, then place the palms of the hands together in front of the chest.
  • Slowly bend the right knee and lower the body, maintaining balance, until the left knee rests on the floor. Hold the final position for a short while, resting with the weight evenly balanced on the right foot and left knee. Transfer the weight back onto the right leg and slowly raise the body, straightening the right knee, and returning to the starting position.
  • Release the left leg and lower it to the floor. Relax in the standing position with the eyes closed. Repeat to the opposite side.
  • Practise up to 3 times on each side.

Breathing pattern while doing Vatayanasana – Flying Horse Pose In Yoga

  • Inhale while standing on one foot in the starting position.
  • Retain the breath while lowering the body.
  • Breath normally in the final position.
  • Inhale and retain the breath while raising the body.
  • Exhale when once more standing upright.

Vatayanasana Benefits

  • This asana strengthens the leg muscles and knee joints. 
  • It develops the ability to retain seminal fluid for the maintenance of brahmacharya.  

Precautions while doing Vatayanasana – Flying Horse Pose In Yoga

  • This is a strenuous practice. 
  • People with sciatica, slipped disc, weak back, hips, knees or ankles, hernia, heart problems or high blood pressure should not practise this asana.


  • Practise vatayanasana with the arms stretched down­ ward at a 45 degree angle from the body or stretched sideways like the wings of a bird.

Balancing Yoga Poses Series

Vatayanasana – Flying Horse Pose In Yoga is a part of the balancing yoga poses series. The balancing yoga poses help to strengthen your hamstrings, calves, quads, glutes, and abs. These also increase brain functionality. For relief of excessive tension these practices should be held for as long as comfortable. According to science, balancing is linked to a longer lifespan. Balancing asanas improve muscle coordination and posture, inducing physical and nervous balance, and stilling unconscious movement. This conserves energy and achieves grace and fluidity of motion.

List of Balancing Yoga Poses

  1. Eka Pada Pranamasana – One-Legged Prayer Pose In Yoga
  2. Natavarasana – Lord Krishna’s Pose In Yoga
  3. Garudasana – Eagle Pose In Yoga
  4. Tandavasana – Lord Shiva’s Dance In Yoga
  5. Saral Natarajasana – Preparatory Lord Shiva’s Pose In Yoga
  6. Natarajasana – Lord Shiva’s Pose In Yoga
  7. Eka Padasana – One Foot Pose In Yoga
  8. Bakasana – Crane Pose In Yoga
  9. Utthita Hasta Padangusthasana – Raised Hand To Big Toe Pose In Yoga
  10. Merudandasana – Spinal Column Pose In Yoga
  11. Niralamba Paschimottanasana – Unsupported Back Stretching Pose In Yoga
  12. Ardha Padma Padottanasana – Half Lotus Leg Stretch Pose In Yoga
  13. Ardha Baddha Padmottanasana – Half Lotus Forward Bending In Yoga
  14. Vatayanasana – Flying Horse Pose In Yoga
  15. Pada Angushthasana – Tiptoe Pose In Yoga
  16. Baka Dhyanasana – Patient Crane Pose In Yoga
  17. Eka Pada Baka Dhyanasana – One-Legged Crane Pose In Yoga
  18. Dwi Hasta Bhujasana – Two Hands And Arms Pose In Yoga
  19. Eka Hasta Bhujasana – Single Hand And Arm Pose In Yoga
  20. Hamsasana – Swan Pose In Yoga
  21. Santolanasana – Balancing pose In Yoga
  22. Vashishthasana – Sage Vashishtha’s Pose In Yoga


We hope you found this article on Vatayanasana – Flying Horse Pose In Yoga. This pose is classified under intermediate yoga poses and has a multitude of benefits. Be mindful of the precautions while doing Vatayanasana – Flying Horse Pose In Yoga and preferably learn to do this pose in presence of a trained expert.

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The following articles are recommended for you. Apart from these, do read The Basics of Yoga, and eight limbs of yoga.

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