Vatayanasana
वातायनासन
Vātāyanāsana
Horse
![Way In [thumb mini]](http://it.ashtangayoga.info/way-in-thumb-mini-23-9.jpg)
![Way In [thumb mini]](http://it.ashtangayoga.info/way-in-thumb-mini-23-10.jpg)
![Way In [thumb mini]](http://it.ashtangayoga.info/way-in-thumb-mini-23-7.jpg)
![Way In [thumb mini]](http://it.ashtangayoga.info/way-in-thumb-mini-23-8.jpg)
![Vatayanasana [thumb mini solar]](http://it.ashtangayoga.info/vatayanasana-thumb-mini-solar-230.jpg)
![Parighasana [thumb mini]](http://it.ashtangayoga.info/parighasana-thumb-mini-240.jpg)
![Gomukhasana A [thumb mini]](http://it.ashtangayoga.info/gomukhasana-a-thumb-mini-250.jpg)
![Gomukhasana B [thumb mini]](http://it.ashtangayoga.info/gomukhasana-b-thumb-mini-250.jpg)
![Way In [thumb mini]](http://it.ashtangayoga.info/way-in-thumb-mini-26-1.jpg)
![Way In [thumb mini]](http://it.ashtangayoga.info/way-in-thumb-mini-26-2.jpg)
Vataya (वाताय, Vātāya) = Horse
Asana (आसन, Āsana) = Pose, Posture, Seat
Vatayasana (वातायासन, Vātāyāsana) = Horse-Posture
| Vinyāsa | breath | Dṛṣṭi | explanation of movement |
|---|---|---|---|
| 1 | IN | hastāgre | right foot in lotus-position, take right hand behind the back, grab the foot, stretch the left arm straight up |
| 2 | EX | nāsāgre | bend forward, both hands to the floor, right foot in lotus |
| 3 | IN | bhrūmadhye | straighten the arms, straight back, lift the head, right foot in lotus |
| 4 | EX | nāsāgre | jump back into Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana), right foot in lotus |
| 5 | IN | bhrūmadhye | straighten the arms, open the chest wide in Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana), right foot in lotus |
| 6 | EX | nābicakre | roll over your feet, lift the pelvis into Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana), right foot in lotus |
| 7 | IN | nāsāgre | jump to the front into balance position |
| (EX) | lower down, left foot points out, right knee next to the left foot, take right arm over left arm, interlock the arms, raise them up | ||
| 5BR | ūrdhvadṛṣṭi | Vatayanasana (वातायनासन, Vātāyanāsana) | |
| (EX) | unfold the arms, place hands on the floor | ||
| 8 | IN | nāsāgre | lift into balance position |
| 9 | EX | nāsāgre | lower down into Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana), right foot in lotus |
| 10 | IN | bhrūmadhye | straighten the arms, open the chest wide in Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana), right foot in lotus |
| 11 | EX | nābicakre | roll over the feet, lift pelvis into Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana), right foot in lotus |
| (IN) | bring right foot to the floor | ||
| (EX) | place left foot in lotus-position | ||
| 12 | IN | nāsāgre | jump to the front into balance position |
| (EX) | lower down, right foot points out, left knee next to the right foot, take left arm over the right arm, interlock the arms, raise them up | ||
| 5BR | ūrdhvadṛṣṭi | Vatayanasana (वातायनासन, Vātāyanāsana) | |
| (EX) | unfold the arms, place hands on the floor | ||
| 13 | IN | nāsāgre | lift into balance |
| 14 | EX | nāsāgre | lower down into Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana), left foot in lotus |
| 15 | IN | bhrūmadhye | straighten the arms, open the chest wide in Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana), left foot in lotus |
| 16 | EX | nābicakre | roll over the feet, lift pelvis into Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana), left foot in lotus |
| 17 | IN | bhrūmadhye | jump to the front, make the spine long, straight arms, left foot in lotus |
| 18 | EX | nāsāgre | lower the head, take your chin to the shinbone, left foot in lotus |
| 19 | IN | bhrūmadhye | straighten the arms, straight back, lift the head, left foot in lotus |
| (EX) | take left hand behind your back, grab the left foot | ||
| 20 | IN | hastāgre | place right hand onto your waist, straighten up, left foot in lotus, stretch right arm up |
| - | EX | nāsāgre | lower left leg to the floor, let arms hang in Samasthitih (समस्थितिः, Samasthitiḥ) |
legend for the Vinyāsa table:
- The grey part of the table is performed in Aṣṭāṅga-Yoga practice.
- Yellow marked is the position depicted on the photo.
- Vinyāsa:1 = ekam; 2 = dve; 3 = trīṇi; 4 = catvāri; 5 = pañca; 6 = ṣaṭ; 7 = sapta; 8 = aṣṭau; 9 = nava; 10 = daśa; 11 = ekādaśa; 12 = dvādaśa; 13 = trayodaśa; 14 = caturdaśa; 15 = pañcadaśa; 16 = ṣoḍaśa; 17 = saptadaśa; 18 = aṣṭadaśa; 19 = ekonavimśatiḥ; 20 = vimśatiḥ; 21 = ekāvimśatiḥ; 22 = dvāvimśatiḥ; 23 = trayovimśatiḥ; 24 = caturvimśatiḥ; 25 = pañcavimśatiḥ; 26 = ṣoḍavimśatiḥ; 27 = saptavimśatiḥ; 28 = aṣṭovimśatiḥ
- breath: IN = Inhalation; EX = exhalation; 5BR = five breaths
- Dṛṣṭi: nāsāgre = to the nose; añguṣṭhamadhye = to the middle of the thumb; bhrūmadhye = in the middle of the eye brows; nābicakre = to the navel; ūrdhvadṛṣṭi = upwards; hastāgre = to the tip of the hand; pādayoragre = to the tip of the foot; pārśvadṛṣṭi = sidewards
Page keywords:
Vatayanasana, Horse, Intermediate, Series, secondo, gruppo, sequenza, Nadi, Shodhana, Energia, Ashtanga, Yoga, Vinyasa, Asana
