The Sanskrit name is derived from vira (विरा) meaning hero, bhadra (भद्रा )meaning friend and āsana (आसन) meaning “posture” or “seat”.
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Introduction to the Asana
Benefits
- It Stimulates abdominal organs
- Relives Sciatica pain
- Cures Osteoporosis
- Relieves backaches, especially through 2nd trimester of pregnancy
- Builds stamina and concentration
- Improves blood circulation and respiration
Ailments Tackled
- Sciatica pain
- Osteoporosis
- Carpal tunnel
- Helps in Treatment of Prolapsed or Slipped Disc
- Therapeutic for flat fleet
Steps to perform the Asana: Virabhadrasana-II (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.
- 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.
Key Alignment Points
- 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
Common Misalignments / (Mistakes)
- Leaning too forward or back
- Incorrect hip placement
- Back arm droops down
Contraindication / Cautions
- Avoid in case of heart surgery
- Avoid in case of chronic injury to the hips, knees or shoulders
Related Asanas
Navasana
नवसाना / Boat Pose
The Sanskrit name is derived from Nava (नाव) meaning boat and asana (आसन) meaning …
Utkatasana
उत्कटासन / Chair Pose
The Sanskrit name is derived from Utkata (उत्कटा) meaning “powerful” and āsana …
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