The word Virabhadrasana is a conjunction of two words Virabhadra and
Asana which literally means the posture of a warrior. Virbhadrasana,
as the name suggests is very similar to the position that a warrior
holds. It is basically particularly compelling asana, full of
emblematic and vigorous physical power. The entire Virabhadrasana is
performed in three stages - Virabhadrasana I, Virabhadrasana II and
Virabhadrasana III. The entire asana is meant to increase the
strength, courage, endurance and confidence of the performer.
- Stand straight and balance your body weight on both your legs
- Now, give mountain pose to both your feet together and hands at
- Try keep your feet your feet 4 feet apart. Balance your body
- Now turn your right foot about 45 degrees to the left. Hold on
- Then try to rotate your left foot 90 degrees to the left, so
that it is positioned directly to the side.
- Now try to bend your left knee until your thigh becomes parallel
to the ground
- Make sure you keep your knee either behind or directly over the
ankle. Hold and balance yourself at this posture.
- Now gradually raise your arms over your head
- After you have both your hands straight upwards, gradually pull
down your left arm and bring it parallel to the ears and pointing
- Make sure while your left hand is pointing forward, your right
hand takes a posture aiming back.
- Now develop your focus on a particular point in front of you and
- Take approximately 5 deep breaths at this position.
- Gradually bring your hands and legs to the normal position.
- Repeat few times.
- Balancing your body in a proper way is one of the most important
aspects of Virabhadrasana.
- Do not over exert yourself, gradually perform the steps and
complete one motion before switching to the other.
- Do not slant your body at unusual angles while doing the
- Keep your breathing in control and inhale and exhale gradually.
- Virabhadrasana brings flexibility to the entire body.
- It helps in strengthening the lower torso and stimulates
- It also teaches your body balancing and coordination of body
- It also improves circulation and respiration process in the
- Virabhadrasana is also good for improving concentration.
- It also improves posture and energizes the entire body.
- It is beneficial in carpal tunnel syndrome, flat feet,
infertility, osteoporosis, and sciatica.
- Virabhadrasana is known to increase stamina.
- Avoid Virabhadrasana if you had a recent or chronic injury to
the hips, knees, back or shoulders.
- Patients of hypertension should also not perform this Asana.
- Do not perform Virabhadrasana if you are suffering from
- People with spondylitis and slip disc should also not perform