Vīrabhadrāsana – I
This is one of the powerful asanas.
- Stand in Tāḍāsana.
- Raise both arms above the head, stretch up and join the palms.
- Breathe in deeply. Stretch your legs sideways 4 to 4.5 feet apart.
- While breathing out slowly, turn the trunk to the right and simultaneously turn the right foot sideways 90o to the right. Turn the left foot slightly to the right.
- Keeping the left leg tight at the knee. Bend the right leg at the knee until the thigh and calf form right angle and the right shin is perpendicular to the floor.
- The face, chest and the right knee should face the same way as right foot. Bend your head back and look at your out stretched hands. The spine should be fully stretched in this pose.
- Hold this pose from 20 to 30 seconds with normal breathing. Come back to position II
- Repeat the same process on the left side.
- Exhale and bring back the legs Tāḍāsana.
- This āsana should not be tried by persons with weak heart. Even people who are fairly strong should not stay long in this āsana.(B.K.S Iyengar)
- In this pose chest is fully expanded and this helps in deep breathing.
- It relives stiffness shoulders and back, improves the ankles and knees. It also cures stiffness of the neck and reduces fat around the hips.