"Virabhadrasana" is a warrior incarnation of Shiva.
- Stand erect in Tadasana with legs together and hands joined in front of the chest.
- Spread apart your legs.
- Turn your right foot in to make an angle of 45 degrees and your left foot out to the left 90 degrees.
- Make sure the left and right heels are in alignment.
- Stretch out your arms and make them parallel to the floor at shoulder level.
- Exhale and bend your left leg at the knee. The shin should be straight and thigh should be parallel to the floor so as to make a right angle.
- To maintain balance press your right heel firmly into the floor.
- Keep the trunk erect.
- Rotate your arms so that the left hand is pointing in front and the right hand is extended backwards.
- Stay in this position and look ahead.
- Maintain this posture for about 30 seconds, breathing normally.
- Inhale and come up.
- Return to standing position in the reverse order.
- Repeat by changing the limbs and side.
- Hypertension and high blood pressure patients should not perform this pose.
- If you have a history of hips, knees, back or shoulders, do not practice Virabhadrasana.
- Pregnant women can get relief from backaches.
- Virabhadrasana can boost your energy.
- The stretching involved tones the body and makes it flexible.
- Regular practice can build your concentration power.
- Blood circulation as well as respiration capacity improves.
- Legs and ankles get strengthened.
- The yoga pose is beneficial to people with carpal tunnel syndrome.
- Infertility and insomnia can be treated with Virabhadrasana.