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Virabhadrasana (for beginners)

Published: 13.05.2020
Hatha yoga Easy


The first pose of the hero Virabhadra. Virabhadra - the mighty giant of the Indian epic, the servant of Shiva


The Technique

1. Accept Tadasana.

2. Join palms in namaste and raise your arms directly above your head, without lifting your palms from each other.

3. Inhale and jump apart your legs 2.5–3 times wider than your shoulders. 

4. With an exhalation, turn to the right, while simultaneously turning the right foot 90 degrees to the right, and the left one slightly to the right. The body should be directed strictly towards the right foot.

5. Bend the right leg at the knee so that the thigh is parallel to the floor and the calf is perpendicular to the floor. To do this, you may have to put your left leg back.

6. Inhale and tilt your head back. Look at folded palms. Make sure that your arms do not bend at the elbows, and the left leg does not bend at the knee. Try to keep your elbows closer to each other. The back should be straightened, for this, take the shoulders back.

7. Remain in the pose for up to 1 minute, breathe normally. Attention to the cervical spine.

8. Raise your head, straighten up with inhalation and repeat the asana in the other direction.

9. Raise your head, straighten up with inhalation, exhale and jump back to Tadasana, lowering your arms.


The Effect 

The main action of the asana is to increase mobility in the neck and shoulders. People with osteochondrosis of the cervical spine get a lot of relief by practicing this pose. Virabhadrasana I also helps to expand the breasts, reduce fat deposits on the thighs, and strengthen the legs. 

Text: From the book of Ar Eddar “The Beginning of Hatha Yoga”


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