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Restorative yoga poses and hatha yoga stretches

English name: Flying Horse Pose
Sanskrit name: Vatayanasana

Difficulty level: Advanced

Technique

1. Stand, feet together.
2. Bend the left leg and place the left foot on the right thigh, focus the attention on one spot to help keep the balance.
3. Slightly bend the right knee and forward bend to touch the floor..
4. Turn the right foot outwards and lower the left knee to the floor.
5. Move the right foot until it is directly in front of you, turning the hips to face forward.
6. Place the hands on the right knee and push the back upright, tucking in the hips while straightening so that the shoulders are aligned with and directly above the hips.
7. Hold the hands in prayer position in front of the chest or to the sides at shoulder height.
8. Hold the position for 10 - 20 seconds.
9. Use the hands to push on the floor to return to the standing position.
10. Repeat the pose on the left side.

Breathing

• Breathe normally in the final position.

Benefits

• Anatomical - Stretches and opens the ankle and knee of the bent leg, opens the hips. Strengthens the back muscles. Improves balance.

Notes

• In the final position, all weight should be on the knee that rests on the floor. The other foot should be for support only.
• Keep the foot of the supporting leg away from the weight bearing knee to help with balance.
• For beginners it may not be possible to straighten up into the pose. Remain with the hands on the floor supporting the body until the ankles, knees and hips are opened and flexible.