VIRBHADRASANA - III


VIRBHADRASANA - III

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.
  • Now bend the right knee till the thigh is parallel to the floor and perpendicular to the shin. Make sure the knee is aligned right over the heel and make sure that it does not extend beyond the heel.
  • Now make sure that the chest rests on the thigh while bending the trunk forward. Make sure to exhale while doing this step.
VIRBHADRASANA
  • Now bring the arms close to each other and join both the palms.
  • Keep the arms straight and hold the position for at least 2 breaths.
  • Now slowly start putting weight on the right leg and slowly start lifting the left leg off the ground.
  • Now raise the left leg so that it is at an angle of 45 degree. The knee of the left leg should face the ground.
  • Right leg should be straight on the ground.
  • Look/concentrate either down or straight.
  • Except for the right leg, the whole body should be parallel to the ground in the final position.
  • Now try to maintain balance and once you achieve it, stretch the arms forward and the leg backward.
  • Now maintain the final position for at least 30 seconds while breathing deeply.
  • Now return from this posture slowly and step by step i.e. put the left leg back on the ground while bending the right leg.
  • Repeat the same process on the other side.
  • Do at least 4 sets of it.

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 surgery, vertigo, hernia and ulcer.
  • People who have severe neck problems should avoid doing this asana as it can cause jerk and lead to further damage.
  • People who have severe shoulder pain should avoid doing this variation of Virbhadrasana.
  • 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.
  • Pregnant women can do this asana carefully with support and only under the observation of a professional yoga trainer.

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