Vatayanasan Yoga Asana:

Vatayanasna, a classical Ashtanga Yoga series pose, in appearance looks a combination of Garudasana (eagle pose) and Ardha Padmasana (half lotus pose). It’s a balancing posture that targets especially quads, glutes, and inner thighs muscles.

Vatayanasan Yoga Asana Steps:

• Sit on the floor placing the left foot on the right thigh close to the hip crease, i.e. half padmasana.
• Keep your hands by the sides placing the palms on the floor.
• Exhale lifting your torso off the floor.
• Touch the externally rotated left knee on the floor.
• Bring the right foot forward and place the right heel near the left knee. Ensure to keep the right thigh parallel to the floor.
• Inhale, straighten your back, stretching the pelvis forward, and lift your hands to the chest level.
• Bend the elbows and cross them in a way that the right elbow lies in the crook of the left i.e. eagle pose like wrapped hands.
• Now, entwine the forearms and join the palms together.
• Hold the pose for 30 seconds and keep breathing.
• Release the arms and sit on the floor straightening the legs.