Virabhadrasana (Therapy)

The Sanskrit name is derived from Vira (विरा) means hero, Bhadra (भद्रा) means friend and Asana (आसन) meaning “posture” or “seat”.

• Place a yoga chair at the top of your yoga mat, facing sideways.

• Stand facing the chair with your feet hip-width apart and parallel to each other.

• Ensure that your right foot is positioned directly in front of the chair, with your toes pointing forward.

• Bend your right knee, ensuring it’s directly over your right ankle.

• Aim to create a 90-degree angle with your right knee, keeping it in line with your second toe.

• Step your left foot back about 3 to 4 feet, placing it behind you at a comfortable distance.

• Press into the outer edge of your left foot to maintain stability.

• Square your hips toward the front of the chair, keeping both hip joints facing forward.

• Engage your inner thighs and draw your tailbone down toward the floor to stabilize your pelvis.

• Keep your arms straight above the head, using the chair to help you maintain balance as you deepen the pose.

• Lengthen through your spine and drawing your shoulders away from your ears.

• Keep your chest open and your gaze focused on the front.

• Hold the pose for 30-40 seconds.

• Slowly to come out of the pose bring your arms down to your sides, relaxing your shoulders away from your ears.

• Gently step your back foot forward to meet your front foot, coming into Tadasana

• Repeat from the other side.

• Engage your core muscles to support your lower back and stabilize your torso.

• Draw your navel toward your spine and lift through your pelvic floor to create a sense of stability.

• Press into the outer edge of your right foot to engage the muscles of your right thigh and stabilize the knee.

• Bending the back leg

• Not keeping the front leg knee inline to the foot

• Avoid in case of knee issues, hip injury, shoulder pain

• Avoid practice during lower back pain and high blood pressure

• Avoid in case of suffering from heart diseases & history of stroke