VIRABHADRASANA 1

Description

VIRABHADRASANA 1 Asana group: standing poses Translation of the name from Sanskrit: • Virabhadra — a mythical hero, an incarnation of Shiva. 1. Setup Starting position: a wide step with the right foot forward. Turn the right foot out 90 degrees and the left foot slightly in. Bend the right knee over the ankle. Square the hips toward the front. With an inhale raise the arms overhead, the palms together or shoulder-width apart. Sink the pelvis down, lengthen the spine, the gaze forward or up. Breathe evenly. Then change the side. 2. Simplified and advanced variations Simplified variations: • reduce the depth of the lunge; • keep the hands on the hips. Advanced variations: • deepen the backbend, arching back; • bring the palms together and look at the thumbs. 3. Injury prevention The front knee stays above the ankle, not past the toes. Square the hips without forcing the lower back. Keep the back foot grounded on its outer edge.

Effects

• strength
• flexibility
• balance
• boost_energy