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3  Asana practiced in the standing pose 

 Virabhadrasana – (Warrior Pose)  

It is a posture. It is a potent asana, symbolizing physical power and invigorating energy. It is performed in three stages - Virabhadrasana I, Virabhadrasana II and Virabhadrasana III. It imbues strength, courage, endurance and confidence to the performer.   

  1. Stand erect while balancing your body weight on both your legs proportionately.
  2. Now, stand in mountain pose, keeping your feet together and hands by your side.
  3. Now separate your feet 4 feet apart, while maintaining your balance.
  4. Now turn your right foot about 45 degrees to the left.
  5. Holding onto the above position, try rotating your left foot 90 degrees to the left, so that it is positioned directly to the side.
  6. Next, try to bend your left knee until your thigh is almost parallely aligned with the ground
  7. Make sure you keep your knee either behind or directly over the ankle. Maintain your balance in this posture.
  8. Now gradually raise your arms over your head.
  9. After you have both your hands straight upwards, gradually pull down your left arm and bring it to the level of your ears and pointing ahead.
  10. While your left hand is pointing forward, your right hand takes a posture aiming backwards.
  11. Now train your focus on a particular point in front of you and breathe gradually.
  12. Take approximately 5 deep breaths in this position.
  13. Gradually bring your hands and legs to the normal position.
  14. Repeat few times. 

  1. Balancing your body in the right manner is one of the key aspects of Virabhadrasana.
  2. Do not stress yourself, gradually perform the steps and complete one motion before switching over to the other.
  3. Take care, not to bend your body at faulty angles while doing the Virabhadrasana. It may cost you heavily, in terms of sprains and part dislocation.
  4. Keep your breathing under control and inhale and exhale gradually.
  5. Avoid Virabhadrasana if you had a recent or chronic injury to the hips, knees, back or shoulders.
  6. Patients of hypertension should abstain from this Asana.
  7. Do not perform Virabhadrasana if you are suffering from diarrhea, sodalities or slip disc. 

  1. Virabhadrasana keeps the body toned and flexible.
  2. It helps in strengthening the lower torso and stimulates abdominal organs.
  3. It trains the body to balance and co-ordinate appropriately.
  4. It fosters improved circulation and respiration in the body.
  5. It helps augment concentration.
  6. It is beneficial in carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica.
  7. It is also known to increase stamina.  

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