Virabhadrasana-II (Therapy)

The Sanskrit name is derived from vira (विरा) meaning hero, bhadra (भद्रा )meaning friend and āsana (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.

• Extend your arms out to the sides at shoulder height, parallel to the floor, with your palms facing down.

• Keep your torso upright and elongated, avoiding leaning forward or backward.

• Lengthen through your spine.

• 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 and draw your tailbone down toward the floor to stabilize your pelvis

• Avoid overarching your lower back or allowing your pelvis to tilt forward

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

• Leaning too forward or back

• Incorrect hip placement

• Back arm droops down

• Avoid in case of heart surgery

• Avoid in case of chronic injury to the hips, knees or shoulders