This pose is an advanced variation of Virabhadrasana I, primarily focused on strengthening the legs, back, and abdomen.
According to Hindu mythology, “Virabhadra” was a fierce warrior created by Lord Shiva from his tangled hair.
Here’s how to perform the pose:
- Begin in Tadasana (Mountain Pose).
- Take a deep breath and jump to spread your legs approximately 120 cm apart.
- Exhale and turn to the right. Turn your right foot 90° to the right and your left foot slightly to the right. Bend your right knee until your thigh is parallel to the floor and your lower leg is perpendicular to the floor. Keep your left leg straight.
- At the same time, extend your arms to the sides with palms facing down, parallel to the floor. Maintain tension in your hands as if two people are pulling them in opposite directions.
- Ensure that your legs, torso, and arms are in the same plane. Gradually control the tension and tone of all muscle groups as you practice the pose.
- Hold the pose for 30 seconds or longer, depending on your level of preparation.
- Return to position 2.
- Repeat the pose on the other side.
This pose is recommended for arthritis and osteochondrosis of any parts of the spine, as it increases joint mobility, strengthens the muscular system, and improves balance and endurance. The expansion of the lungs during the pose also facilitates full ventilation and elimination of toxins from the body.
Note: Avoid performing this pose during periods of exacerbation of these diseases. If you decide to practice yoga on your own, seek guidance from a yoga instructor during the initial stages, and consult a doctor.