Flying Horse Pose


Meaning: vataya = horse

Pain Management:


Stand upright with a straight spine, relaxed shoulders, arms at your sides, feet together. Inhale, exhale, and relax.

Getting into position

Shift your weight to the left leg and bend the right knee upward. Grab your right foot with both hands. Exhaling, twist the foot from the ankle and place the top of the right foot on top of the left thigh in half lotus position (ankle should be free, not resting on the thigh). Press the right knee down and backward slightly, and push the left hip out slightly to the left. Exhaling, slowly lower your body until the bent knee is touching the floor.

To Remain Balanced for Longer: Option 1. Bring arms forward, parallel to the floor. Hold with normal breathing for around 30 or more seconds. Option 2. Cross right arm over left arm and bend elbows so the upper arm is parallel to the floor, palms facing each other (like Garudasana). Hold with normal breathing for around 30 or more seconds.

Coming out of position

Balance your weight on the left foot (taking any weight off your right knee). Exhale. Inhaling, activate your thigh and calf muscles, slowly raising the body. Exhaling, release the hands. Use your hands to release the right foot and lower the right leg down. Stand upright into starting position. Inhale, exhale, and relax. Repeat on the other side.


  • Twist the ankle as far as possible before placing foot on thigh, to help point your knee down.
  • Go down while exhaling. Take several exhalations while going down, pausing on the inhalations.
  • Turn the front of the hips towards the bent leg, pushing your bent knee backward to help bring the knee to the floor.
  • Leave the ankle of your bent leg free (not on the thigh) to avoid excess strain on the inner thigh of the supporting leg.
  • Strengthen entire supporting leg to go down under control.
  • Push the hips forward slightly to stay more upright and balanced.



If you have chronic/serious knee problems.

Be careful

If you have weak back or hips.



  • Opens hips and pelvis.
  • Stretches arms, shoulders, back, thighs and backs of legs.
  • Strengthens the legs.
  • Increases blood flow to hip area.
  • Improves flow of seminal fluid (male reproductive fluid).
  • Reduces stiffness in the thighs.


  • Relieves pain from arthritis, and hyperactivity in the kidneys.
  • Helps to reduce the symptoms of inguinal and femoral hernia.


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