Virabhadrasana II – Warrior Yoga Posture

Virabhadra asana Warrior Pose L3
Author: theholisticcare.com
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Position of Readiness

Stand in Tadasana.

Standing in Tadasana (mountain pose) take a large step forward, bending your leading leg at knee and sinking into the posture, keeping the feet hip width apart and facing forward. Make sure the right knee is directly over the right ankle. If you need to, slide the feet further apart.

Steps

Standing in Tadasana (mountain pose) take a large step forward, bending your leading leg at knee. Lift your arms parallel to the floor with palms down.

Turn your right foot in slightly to the right and your left foot out to the left 90 degrees. The left heel should be aligned with the right heel.

Bend your left knee over the left ankle, so that the shin is perpendicular to the floor.

Make the left thigh parallel to the floor.

Push your fingertips away from your shoulders parallel to the floor.

Press the tailbone slightly toward the pubis. Turn the head to the left and look out over the fingers.

Retain this position for 30 seconds to 1 minute.

Inhale to come up. Reverse the feet and repeat for the same length of time to the left.

Benefits

Strengthens and stretches the legs, ankles, groins, chest and lungs, shoulders.

Stimulates abdominal organs

Relieves backaches, especially through second trimester of pregnancy

Beneficial for carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica.

Also see  Virabhadrasana Warrior Yoga Pose वीरभद्रासन II

Virabhadrasana III : Vira Bhadrasana 3:: Warrior Yoga Posture

Warroir-III-Virabhadrasana-III1 L1
Author: theholisticcare.com
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This pose is a customization of Virabhadrasana I.

Position of Readiness

Stand in Tadasana (mountain pose). Advanced students can enter Virabhadrasana III from Virabhadrasana I.

Steps

From tadasana, step the right foot a foot lengths forward and transfer all of your weight onto this leg.

Inhale the arms over your head and interlace the fingers, pointing the index finger up.

As you exhale, raise the left leg up and out, hinging at the hips to lower the arms and torso down towards the floor.

Look down at the floor and stare at a point for balance. Reach out through the left toes and the crown and fingers making one straight line.

Retain this position for 30 seconds to a minute.

While releasing, inhale the arms up to lower the leg back to the floor and step both feet together back into the mountain.

Rest for a few breaths, then repeat for the same length of time on the other side.

Benefits

Warrior III improves balance, posture, memory and concentration, and tones and invigorates the whole body. Strengthens the ankles, legs, shoulders and muscles of the back, tones the abdomen.

Note

People suffering from High blood pressure, recent or chronic injury to the legs, hips, knees, back or shoulders should consult yoga expert.

 

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