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Yoga -
Virbhadrasana |
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What
is Virabhadrasana? |
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Named
after virabhadra a fierce warrior in Hindu mythology it is also known
as the Warrior Pose. There are two variations of this asana
Virabhadarasana I and Virabhadarasana II. The
Virabhadarasana I or Warrior I pose strengthens the legs, opens the
hips and chest and stretches the arms and legs. It develops
concentration, balance and groundedness of the body and improves
circulation and respiration. The Virabhadarasana II also provides
strength to lower torso and improves balance. It enhances balance on
both sides of the body, expands the chest, encourages deeper breathing
and improves coordination and concentration.
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How to
do Virabhadrasana I? |
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Start in
Tadasana (Mountain Pose). Move your legs as far apart as you can while
maintaining stability. Your heels should be in line with each other. Inhale
and raise your arms forward and up, stretch them with your hands and fingers
upward. Keep your shoulders pressed down and your chest open. Breathing
naturally, turn your right foot and leg to a 90-degree angle and your left
foot and leg in to a 45-degree angle. Keep both legs straight, with heels
securely rooted to the ground. Inhale and turn your entire body to face the
right without adjusting your feet. Hold in this position for two or three
breaths. Now exhale and bend your right knee, aiming to bring your thigh
parallel to the ground with your knee positioned directly above your heel.
Your right knee should point forward (not fall in or out to either side).
Hold for three to eight breaths. Return to the starting position and then
repeat to the other side. |
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What
are the benefits of Virabhadrasana I? |
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The
warrior pose I provides strength to the ankles, legs, shoulders and muscles
of the back. It also tones and strengthens the abdomen. It Improves balance
and posture
and energizes the entire body. |
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Cautions |
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This
asana should not be practiced if have recent or chronic injury to the hips,
knees, back or shoulders. |
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How to
do Virabhadrasana II? |
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Stand right as
for Virabhadrasana I. Then raise your arms to the sides to shoulder height,
palms facing down and fingers pointing out to the sides. Inhale and extend
your spine and head upward as you turn your head to the right to look over
you right hand. Hold for two or three breaths. Then exhale and bend your
right knee so that it is positioned over your right heel, forming a right
angle. Both feet should be well planted on the ground. Keep shoulders and
arms in a straight line, with shoulders pressed down and arms stretching out
though the fingertips in opposite directions. Hips and shoulders face
squarely to the front, with your spine centered between your legs. As a
static pose, hold for up to eight breathes. To recover, reverse the path
taken into the positions. Repeat to the other side. For the dynamic version,
alternate straightening your right leg on inhalation with bending the leg on
exhalation. |
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