VIRABHADRASANA 3

Description

VIRABHADRASANA 3 Asana group: standing poses, balances Translation of the name from Sanskrit: • Virabhadra — a mythical hero, an incarnation of Shiva. 1. Setup Starting position: Virabhadrasana 1 with the right leg forward. With an exhale lean the torso forward over the right leg and lift the left leg back until the body and the left leg form one line parallel to the mat. Extend the arms forward or along the body. Keep the hips square to the mat, the standing leg strong. The gaze is down. Breathe evenly. Then lower and change the side. 2. Simplified and advanced variations Simplified variations: • keep the fingertips on blocks or a wall; • keep the back leg lower. Advanced variations: • straighten the standing leg fully and reach the arms forward; • take the hands into a lock behind the back. 3. Injury prevention Keep the standing knee soft if needed. Do not let the pelvis roll open. Fix the gaze on a point for balance. Keep the spine long.

Effects

• strength
• flexibility
• balance
• boost_energy