Vīrabhadrāsana – III
This posture is an intensified continuation of Vīrabhadrāsana-I
- 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.
- Come to Vīrabhadrāsana-I on the right side.
- Breath out, bend the trunk forward and rest the chest on the right thigh. Keep the arms straight and palms together. Rest in this position taking two breaths.
- Now breathe out, and simultaneously lift the left leg from the floor is swinging the body slightly forward.
- Straighten the right leg and make it stiff like a rigid rod. Turn the body along with the leg downwards such that the front of the body is parallel to the floor.
- Hold this pose from 20 to 30 seconds with deep and even breathing.
- Pull the back of the right thigh and stretch the arms and left leg as if two persons are pulling you from either end.
- Breathe out and come back to Vīrabhadrāsana-I
- Repeat the same process on the left side.
- Exhale and bring back the legs Tāḍāsana.
- This āsana increases balance and power. It also gives calmness and confidence. It improves abdominal organs and leg muscles. This āsana improves one’s behavior and the way of standing, walking.
- It is beneficial for people who are suffering from low back pain.