Yoga Asanas for the Vata Dosha


Vata being an airy dosha requires a good deal of grounding and stability. For this, yoga asanas that are calming and strengthen the abdomen and lower back are ideal. Common Vata imbalances like lower back pain and abdominal problems are relieved through these yoga asanas. Avoid a quick paced flow into the poses, since this can warm up the body and aggravate its Vata.

Uttanasana (Standing Forward Bend)

  • From mountain pose, bend forwards from the hip, hands reaching out.
  • Keeping knees straight, bend further, keeping palms on the floor on either side of feet.
  • Deepen the pose, by digging heels into floor and turning seat bones upwards.
  • Stay for a few breaths, stretching and straightening the body with each breath.

Paschimottanasana (Seated Forward Bend)

  • Sit on the floor with legs stretched out in front, firm on buttocks.
  • Keeping hands by the side of the buttocks lift each sitting bone away from the floor one by one, putting the weight on the upper thighs.
  • Squeezing the inner thighs inwards, bend forwards from the hips, keeping the back straight and pushing the tailbone away from the hips.
  • Grasp both ankles, keeping arms straight. Get deeper into the pose by straightening and lengthening the back and folding lower into the thighs.

Balasana (Child’s Pose)

  • Kneel on the floor, sitting on heels with big toes touching each other. Keep knees hip width apart.
  • Bend forward from the hip, keeping buttocks on heels. Push tailbone away from hips.
  • Lengthen the torso, pulling the head away from the neck. Stretch arms out in front away from shoulders and lay palms on the floor. Stay for a few minutes.

Dhanurasana (Bow Pose)

  • Lie on the floor, face down with hands by the side, palms up.
  • Bend knees and bring heels to buttocks. Reach hands back and grasp ankles. Keep knees not more than hip width apart.
  • Lift heels off buttocks and thighs off floor, raising upper body at the same time. Keep tailbone directed to floor and head separated from shoulders. Hold for 20 seconds.

Padmasana (Lotus Pose)

  • Sit on the floor with legs stretched out in front and back straight. Bend the right leg and using hands, bring the right foot up into the left groin. Do the same with the left leg, bringing the foot into the right groin.
  • Press the groin into the floor with the feet to anchor the pose. Keep back straight, lifting sternum high.
  • Place hands on knees, with palms facing upwards, thumb and forefinger touching each other. Close eyes and meditate for as long as required, breathing deeply throughout.

People with a predominant airy Vata are likely to have irregular eating and sleeping habits and are prone to anxiety. Calming yoga poses and a Vata balancing diet are greatly beneficial in bringing some stability into their lives and make them more confident and adaptable.


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