Asana Column: Vamadevasana II (Pose Dedicated to the Sage Vamadeva II)

Experience a joyful lift and expansion in this challenging twist.

By Aadil Palkhivala

Vamadevasana II provides a great opportunity to experience this rhythm of expanding away from the center and returning to it. In this pose, one hip rotates externally and the other hip rotates internally. These two powerful movements are then balanced as we bring the feet together in a beautiful Anjali Mudra, centering what otherwise could turn into an unrestrained expansion. While twisting and turning the lower limbs in opposite directions in Vamadevasana II, we discover unity within duality, creating a centered consciousness and a balanced physical pose.

External Hip Rotation

Start out with Padasthila Janurasana (Ankle-to-Knee Pose). For most people, this pose offers a safe way to create external rotation in the hip joints without stressing the knees. For that purpose, it is far more effective than Padmasana (Lotus Pose); in my teaching, in fact, it is a prerequisite for Padmasana.

To come into the pose, sit erect with both legs stretched straight out in front of you in Dandasana (Staff Pose). Bend both legs to 90 degrees. Externally rotating your left thigh, place the left knee and ankle as close to the floor as possible, so your shinbone is parallel to the front of your torso. Place your right shin directly on top of your left, with the outer edge of your right shin just above the anklebone resting on your left inner thigh just above your left knee. Do not bend your legs more than this. Your right shin should be on your inner left thigh just above the left knee, and your right knee should be directly above your left ankle. Spread the soles of your feet, pulling the outer edge of your left foot toward your right foot and the outer edge of your right foot toward your left foot.

Press the fingertips of your left hand into the floor next to your left buttock, cupping your palm, lifting energy up from the earth into your arm and lifting the left side of your chest. Reinforce the lift of the back of your pelvis so your sacrum remains perpendicular to the floor or leaning slightly forward. Placing your right hand on your right thigh, firmly pull your thighbone toward the knee and rotate the thigh externally.

Next, lift the pit of your abdomen and the energy of your pelvis toward your heart center. When you do this, you will feel a sense of lightness in the pelvis, as if weight has been lifted off the hip and space has been created in the joint. Taking advantage of this increased freedom, use your buttock muscles to rotate the right thigh externally.

At the same time, use your right hand to continue rotating the thigh until your inner thigh faces the ceiling and your right knee willingly descends toward your left ankle. These intense rotations in the right hip should be performed during exhalations; the inner actions of lifting the pelvic energy should be performed during inhalations.

Though the work in this pose is primarily intended to increase external rotation in the right hip, many students experience an equally intense stretch in the left hip. Do not be concerned if this is the case for you; it simply means you need more external rotation in both your hips to move further into the pose.

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