There are different steps that need to be performed in order to complete the pose successfully and to attain the goals of the pose. These steps have been highlighted below:-
You need to begin by sitting on the ground and by keeping the right foot over the base of the left thigh in half Padmasana position
You need to breathe out and lift the trunk slowly from the floor. Keep the top of the right knee over the floor. Your left foot needs to be placed near the right knee while the left thigh needs to be parallel to the ground
You need to elongate forward and lift your hands slowly. Tilt your elbows and lift your arms near the chest. You need to keep the back of the upper right arms near the elbows
You must remain in this pose for around 20 seconds
You need to release the arms initially, and sit upon the floor in order to relax.
You must repeat the same process on the other side as well
You must remember that initially it would be difficult to maintain balance and to twist the hands. However, when practiced regularly you can attain perfection with the pace of time.
The main anatomical focus of this pose is upon the knees, hips, ankles as well as legs. You are also required to focus upon maintaining balance in this pose.
There are various therapeutic applications of this pose as a result of which this pose is performed by the yoga experts. Regular performance of this pose tends to cure issues related to leg pain and joints pain. As this pose requires a person to twist his hands, hence it offers flexibility to the hands as well as fingers. The pose is considered as ideal for the artisans as well as craftsmen.
The various benefits of this pose can be studied in details below:-
This pose tends to promote proper circulation of the blood throughout the hip area. The pose is also beneficial in curing small deformities in the hips as well as thighs
Any kind of firmness in the sacroiliac joint can be eliminate with the regular practice of this pose
It eliminates the firmness as well as pain linked with arthritis
It is considered as useful in case of inguinal as well as femoral hernia
It minimizes the chance of cramp in the thigh area
It builds the capability to retain the seminal fluids and in monitoring the reproductive system. It is also advantageous at preventing early ejaculation. The person's knee joint as well as the leg muscles are strengthened
While performing this pose, you are supposed to take numerous precautions. As this pose is considered as an intermediate level pose, it is difficult for the beginner's to perform it. You need to take extra care while performing this pose else you might cause yourself an injury. In case you are performing this pose for the first time, then you can take the assistance of the partner who can help you complete the pose successfully. In case of severe problem with the knees, it is essential not to perform this pose. Your hips need to be drawn under you. If this is not possible then you need to compress your sacroiliac joint.
It is advisable for the beginner's not to perform this kind of difficult poses alone. You can take the help of the partner in order to complete the pose successfully. Remember that your hips need a certain amount of litheness. If you do not possess this flexibility then you might find it difficult to monitor the position of the folded leg. This shall throw your spine out of arrangement.
In order to attain variation to the pose, your right leg needs to be folded into Half Lotus pose and by coming into a kneeling position. Your hands need to be placed upon the floor while you align both of your knees. You are further required to adduct your legs and thus unbend your spine. Once, you are capable of maintaining balance, you need to cover your right arm under your left and thus raise your gaze upward.
In order to feel comfortable in thus pose you are supposed to pad your knees with the help of the towel or blanket. This will support your knees and you would be capable of maintaining balance in this pose.
Partner can assist you in placing the legs in half lotus pose. They can as well help you in attaining balance while you ground your kneeling legs. Your partner can as well help you while you twist your hands. They can assist you in monitoring your pose properly. When you are in such difficult poses, you are required to have a partner who can help you to release the pose. Bringing back the twisted hands to the normal position is relatively easier than to bring down the tilted left knee which has been placed upon the right thigh. You can make your partner to slowly hold your foot and by straightening them, keep them on the floor.
The Vatayanasana is one of the difficult pose that can be performed by the people who have mastered various poses like Cradle the baby pose, Utthan Prishtasana (Lizard's Pose), Half Lotus Seated Forward Bend and Vatayanasana (Variation).
There are various follow-up poses that needs to be performed after a person have mastered over the Vatayanasana. They are Garudasana (eagle pose) and Ardha Baddha Padmottanasana. By learning the Vatayanasana pose a person is capable of mastering over the above mentioned two poses as well.
One can deepen into the pose, if the foot is closer to the knee. In such cases you need to place your left foot a little forward or you might as well raise the heel from the mat. You need to concentrate on your breathe instead of forcing yourself into it and also compressing your ankle as well as SI joints.