Pose dedicated to Sage Vamadeva - Vamadevasana


Pose dedicated to Sage Vamadeva or Vamadevasana is a yoga asana that is named after the revered Vedic sage, Vamadeva. This pose is a variation of the Ardha Padmasana, or Half Lotus Pose, and is considered to be an intermediate level pose that requires a good amount of flexibility and strength.
Vamadevasana is have a number of benefits for the body, mind, and spirit. Physically, it helps to stretch and strengthen the hips, groin, and spine, while also improving overall balance and stability. Mentally, it is believed to calm the mind and help to reduce stress and anxiety. Spiritually, Vamadevasana is said to help open the heart chakra, promoting feelings of love and compassion.
As with all yoga poses, it is important to approach Vamadevasana with mindfulness and respect for your body’s limitations. If you have any injuries or physical limitations, you should consult with a qualified yoga teacher before attempting this pose. With consistent practice and patience, however, Vamadevasana can be a wonderful addition to your yoga practice, helping to deepen your connection to yourself and the world around you.

Step-by-Step Instructions

Step 1
Start with a downward dog posture.
Step 2
Stretch your hamstrings deeply and bend the right knee to get in the pigeon posture.
Step 3
See to it that you are sitting on the right hip with knee bent in such a way that the right heel is close to the perineum.
Step 4
Extend your left leg straight behind so that your upper body is straight and perpendicular to the floor.
Step 5
Hold your right foot with your right hand and lift it off the floor, bend the left knee and hold the left foot in the left hand.
Step 6
Gently try to bring the feet together. Make sure you don’t feel any discomfort in your knees and your lower spine.
Step 7
Hold the posture for 10 counts and switch the side.

Benefits and Contraindications


Allows a deep stretch for both the gluteus and thigh muscles

Reduce toxicity in the organs of the lower abdomen

Improving balance and stability

Calm the mind and help to reduce stress and anxiety

Assists in making the hip joints more flexible


Shoulder injury

Knee or hip injury

Herniated discs or spinal stenosis


Modifications and Props for Beginners

  • If you find it uncomfortable to sit on the floor with your legs extended, you can place a folded blanket or bolster under your hips for support.
  • If you are unable to reach your foot with your hand, you can use a strap or towel to help you reach. Loop the strap or towel around the arch of your foot, and then hold onto the ends with your hand.
  • If you find it difficult to keep your balance in the pose, you can place a block under your hand or elbow for support.

Useful Tips

  • As with any yoga pose, it’s important to listen to your body and respect your limitations. If you experience any pain or discomfort in the pose, come out of it slowly and gently.
  • Remember to always warm up your body before attempting any yoga pose, and to approach the pose with mindfulness and respect for your body’s limitations. With consistent practice and patience, you can gradually work towards the full expression of Vamadevasana, or find a variation that works best for your body.

Frequently Asked Questions

Is Vamadevasana suitable for beginners?

Vamadevasana can be challenging for beginners, especially if they have tight hips or hamstrings. It is important to approach the pose with patience and mindfulness, and to modify the pose or use props as necessary.

What are some common mistakes to avoid in Vamadevasana?

Common mistakes in Vamadevasana include rounding the spine, straining the neck, or forcing the legs into the half lotus position. It is important to maintain a straight spine and to listen to your body’s limitations.

Can Vamadevasana be practiced during pregnancy?

It is best to avoid Vamadevasana during pregnancy, especially in the second and third trimesters, as it involves twisting and forward folding movements that may be uncomfortable or unsafe for pregnant women.

Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.