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Virabhadrasana-II (Therapy)

विरभद्रासन II / Warrior Pose 2

October 9, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit name is derived from vira (विरा) meaning hero, bhadra (भद्रा )meaning friend and āsana (आसन) meaning “posture” or “seat”.

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
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