Sanskrit: वीरभद्रासन; Vira – Hero, Bhadra – Friend, Asana – Pose. Pronounced as veer-ah-bah-DRAHS-anna. It is known as the warrior pose, commemorating the exploits of a mythical warrior Virabhadra, a mythological character created by Lord Shiva. It is a lunging standing asana. In a exercise sequence, one can also do a lot of variations with the arms and sidebends.
Virabhadrasana honors the feats of a legendary warrior. One of the most graceful postures in yoga, and is also simple to do. But Yoga and Warrior? A parody of sorts right. As in the Bhagawad Gita, a dialogue between Krishna and Arjuna on Karma Yoga believes that everybody is a “spiritual warrior,” . One has to be brave enough to battle the universal enemy, i.e self-ignorance (avidya) and attachment which is the ultimate source of all our suffering.
Getting into the Asana
Step 1 Stand erect and spread your legs about three to four feet apart. Your right foot should be in the front and the left foot behind.
Step 2 Now turn your right foot outwards by 90 degrees and the left by 15 degrees, making sure the heel of the right foot is perfectly aligned with the center of the left foot.
Step 3 Breathe and lift your arms sideways until they reach the height of your shoulders. Your arms must be parallel to the ground, and your palms should be facing upwards.
Step 4 Exhale and bend your right knee, such that your knee and ankle form a straight line. Make sure that your knee does not go ahead of your ankle.
Step 5 Now turn your gaze to your right.
Step 6 As you move into the pose, stretch your arms further and join your palms above your head. Look at your palms. Gently push your pelvis down.
Step 6 Hold the pose with the same determination as a warrior, and wear a smile on your face. Breathe normally and keep going down.
Step 7 Inhale and come up. Exhale and gently bring your hands down from the sides.
Step 8. Repeat this pose on the left side, with your left leg in the front and the right one at the back.
Contraindications
People with high blood pressure and heart problems should avoid the asana.
If you have shoulder pains, raise your arms and leave them parallel to each other instead of holding them above your head.
If you have neck problems, you should not look up at your hands after you stretch them.
Pregnant women will benefit from this asana, especially if they are in their second and third trimester, but only if they have been practicing yoga regularly. This must be done under the guidance of their trainer and with a doctor’s permission.
If you have knee pain or have arthritis, you can use the support of a wall to do this asana.
Benefits
This asana allows you to stretch your upper body and opens up the chest. It also works intensely on your back and legs, thereby stretching and strengthening them. For people with desk jobs it helps them restore the health of the spine. It stimulates metabolism and relaxes the mind and body while helping you focus.
