What Is the Horse Pose in Yoga?
By Ranjan Mullaratt - Mullaratt, Ranjan (2014). Kalari Margam - Ancient Secrets for Modern Living. Bangalore: Kalari Gurukulam, Kalaripayattu Training and Research Center, 102, Maple Meadows, Chikkagubbi, Bangalore. ISBN 9789351963349, CC BY-SA 4.0
When you think about it, yoga is full of poses inspired by nature and animals, and one of the lesser known, but quite powerful ones is the Horse Pose. Yes, I know what that face means, I was also surprised to find a horse pose in yoga, but it exists!
So, what’s so special about it?
Well, it is a dynamic posture that blends strength, balance, and flexibility - kind of an all-in-one pose. It specifically targets lower body endurance and can significantly improve your stability.
Plus, your leg muscles will be burning after your first try, which shows that it also builds up strength.
Now there are two horse poses in yoga. The first one is called Vatayanasana (Horse Pose), which is a bit lesser known. The other one is a traditional horse pose that is commonly used in yoga exercises.
Which is better? Well, it all comes down to personal preference.
Understanding Horse Pose
The horse pose is a standing yoga posture that mimics the stance of a horse. Now there are many different interpretations of the horse pose, but the most popular is the wide-legged squat that engages your inner thighs, glutes, and core while also promoting flexibility in the hips.
This is the most popular horse pose in the world, and although it might look simple at first glance, holding this position requires strength and focus.
Additionally, this is a great pose no matter if you are a beginner or an experienced yogi.
As we mentioned before, different variations of the horse pose can change how deep you squat and whether you add arm movements.
Another interesting horse pose in yoga actually doesn’t involve a squad at all. It involves bending your leg upwards and standing on one knee on the one side, and on the foot on the other, while the arms are twisted.
To be honest, this is a harder pose, and it looks more like an elephant than a horse.
That’s why we will focus on the other simpler versions.
How to Perform Horse Pose
The first step is to do a wide stance, where you spread your feed wider than hip-width apart, toes pointing slightly outward.
The next step is the hardest one - lowering into a squat. You need to bend your knees and lower your hips into a squat position. Aim to get your tights parallel to the ground but only go as low as your body allows (don’t push an injury).
Now they keep that position. Remember the stance is really important and you’d want to keep your spine straight and your chest open. Your knees should track over your toes without collapsing inward.
When it comes to arms, there are a lot of different opinions. In most cases, people hold them in a prayer position at their heart center or extend the overhead if they want an extra challenge.
Stay in this position for 30 seconds to a minute, breathing deeply.
Lastly, release gently and strengthen your legs to return to a standing position.
Sounds simple? Not exactly. It is very physically demanding, so be warned.
This pose kind of looks like you are riding a Kentucky Derby winner. So, if you are into horse racing, or horses in general, it would be a great addition to your yoga routine. Plus, it will help you with your next horse rides quite a lot.
Benefits of Horse Pose
So, what are the actual benefits of this pose? Well, first of all, it is an intense workout for your leg muscles. This is one of the toughest squat positions in yoga, and it activates the thighs, hamstrings, and glutes, which makes it the ultimate pose for a lower-body workout.
Another thing that’s great about this pose is that it improves hip flexibility. Holding this pose will help you open the hips, which improves mobility and reduces stiffness. This is very important if you are someone who sits for long periods.
Let’s also not forget about core activation. Since balance is key in Horse Pose, your core muscles must stay engaged at all times, which eventually will lead to better posture and stability.
On top of that, the horse pose can also improve your circulation. How? Well, the deep squat position promotes blood flow, which can help with overall circulation and energy levels.
Lastly, just like any yoga exercise, the horse pose can also improve your mental focus and help you relax.
Common Mistakes to Avoid
Knees Caving Inward – Ensure your knees remain aligned with your toes to avoid unnecessary strain.
Hunching the Back – Keep your chest lifted and shoulders relaxed instead of rounding forward.
Shallow Squat – While not everyone can go deep into the squat, try to challenge yourself without forcing it. Consistent practice will improve flexibility over time.
Holding Your Breath – Breath steadily to maintain control and relaxation in the pose.
Variations and Modifications
If the traditional Horse Pose feels too intense or too easy, there are ways to adjust it:
For Beginners: Don’t squat as deep, and keep your hands on the hips or thighs for extra support.
For Advanced Yogis: Lower deeper into the squat and raise your arms overhead, or even add gentle bouncing movements to increase intensity.
Adding Movement: Some yoga flows incorporate side-to-side movements in Horse Pose to engage the core further and enhance flexibility.
So, do you think you can do it? Try it and tell us what you think. It is a great lower-body workout that can be introduced into your yoga routine.
