The Sanskrit name is derived from Vira (विरा) means hero, Bhadra (भद्रा) means friend and Asana (आसन) meaning “posture” or “seat”.
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Introduction to the Asana
Benefits
- Beneficial in case of frozen shoulders
- Improves respiration and energizes the entire body
- Reduces symptoms related to insomnia
- Strengthens the bladder & corrects a displaced uterus
Ailments Tackled
- Helps in sciatica pain
- Reduces symptoms related to insomnia
- Strengthens the bladder & corrects a displaced uterus
Steps to perform the Asana: Virabhadrasana (Therapy)
- 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.
Key Alignment Points
- 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.
Common Misalignments / (Mistakes)
- Bending the back leg
- Not keeping the front leg knee inline to the foot
Contraindication / Cautions
- 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
Related Asanas
Sirsasana
शीर्षासन / Headstand
The sanskrit name is derived from sirsa (शीर्ष) meaning head and asana (आसन) …
Parshvottanasana
पार्श्वोत्तानासना / Intense Side Stretch Pose
The name derives from the words "Parsva" means "side", "Uttana" means "intense …
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