VIRBHADRASANA - I
VIRBHADRASANA - I
- 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.
- 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.
- 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.