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Vīrabhadrāsana – III

Picture
This posture is an intensified continuation of Vīrabhadrāsana-I

Technique:

  • 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.

Benefits:

  • 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.

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