VIRBHADRASANA - I


VIRBHADRASANA - I

Technique

  • This variation of Virbhadrasana should only be started after doing some warm up exercises.
  • Stand straight on the ground.
  • Now put the left foot back and bring the right leg forward so that the knee is bent and maintain a distance of 3-4 ft. between the feet, the toes should be pointed.
  • Now make sure that the right leg forms an angle of 90 degree, slightly turn the left foot inwards while maintaining an angle of 45-60 degree.
  • Adjust your stance/position slightly according to your comfort and make sure that the feet are perfectly stable and grounded.
  • Now make sure that the right foot is flat on the ground while keeping in mind that the left foot’s heel makes an arch.
VIRBHADRASANA
  • Beginners can keep a towel for support under their left foot if they can’t do it properly.
  • Now rotate the torso to the right side while keeping the arms straight.
  • Make sure that the bent knee should not extend beyond the ankle, the alignment should be right over the heel.
  • The left leg should always remain stretched out and the knee should be tight.
  • Now slowly inhale and bring the arms up so that they are perpendicular to the floor, arms should be parallel to each other.
  • Now slowly bring your face upward and join both the palms and try to concentrate your gaze on the fingers. It can be done without joining the palms also.
  • People who have neck problems or have any sprain in the neck should avoid looking upwards, instead they can just look ahead and concentrate on one point.
  • Now try to hold the position for at least 30 seconds while taking deep/long breaths.
  • Now return to the original position slowly and step wise (one by one) following the same manner while exhaling.
  • Repeat the process on the other side.
  • Do at least 4 sets of it.
VIRBHADRASANA

Precautions

  • People with high blood pressure should avoid doing this variation of Virbhadrasana asana.
  • People who have heart problems should avoid doing this variation of Virbhadrasana.
  • Diarrhoea patients should avoid doing this asana.
  • People who have undergone any major surgery/surgeries should avoid doing this asana for at least 9 to 12 months after it and if they want to start this after the mentioned period of time, they should discuss it with their doctor.
  • People who have recently recovered from any injury/surgery should only do this asana in the presence of a professional yoga trainer.
  • People should avoid this practice in case of chronic injuries such as hip injury, abdominal injury, vertigo, hernia, ulcer, sciatica pain.
  • People who have severe neck problems should avoid doing this asana as it can cause jerk and lead to further damage.
  • People who have spinal problems should avoid doing this asana.
  • People who have knee problems/injury should avoid doing this variation of Virbhadrasana as it can cause further damage/harm to the knees.
  • People who have knock knees problem should avoid doing this variation of Virbhadrasana as it can cause further damage.
  • People who have Arthritis should do this carefully and with a lot of precautions.
  • Pregnant women should avoid doing this asana as there are chances of falling and hurting the stomach area.

Visit popular yoga institute websites Morarji Desai National Institute of Yoga MDNIY and Patanjali Yogpeeth.