We all know that asanas are beneficial for our physical and mental development there are many asanas but here we will discuss about virbhadrasana.
Virabhadra’s Pose is also known as the Warrior Pose. Virbhadrasana has profound mythology and history behind it. The name has been inspired by the creator of Yoga, Lord Shiva, Actually, Vira means a Brave or Hero and Bhadra means Friend, but somehow in English translation meaning got lost. There are three variations named as Virabhadrasana-I, Virabhadrasana-II, and Virabhadrasan-III

Virabhadrasana-l

The upper body is erect, feet wide open and grounded, with both hands up to the sky and a gentle back band. With gentle breathing.

Benefits

• Enhances the stamina of an individual.
• Strengthens ankles, shoulders, back, arms, calves, and thighs.
• Backs off solidified shoulders.
• Discharge stress and worries relaxing your mind, body, and soul
• Working on this posture improves all standing poses.
• Opens your hips, chest, and lungs.
• It improves focus, balance, and stability.
• Encourages good circulation and respiration.
• Energizes the entire body.

Contraindications and Cautions

• People with heart ailments, chronic illness, and high blood pressure should not attempt this yoga posture.
• Those with shoulder problems should keep their raised arms parallel (or slightly wider than parallel) to each other.
• Those with neck problems should keep their head in a neutral position and not look up at the hands.

Preparatory Poses

• Adho Mukha Savanasana
• Gomukhasana
• Parsvakonasana
• Trikonasana
• Prasarita Padottanasana
• Virasana
• Vrksasana

Virabhadrasana-ll

During this Asana the warrior is calm and looking straight at the aim or goal, back foot grounded, front foot 90-degree bend, waist open towards the long side of the mat, arms widespread, ready to protect or attack. Breathing in belly gently.

Benefits

• Enhances the strength and flexibility of legs and ankles
• Enhance balance, grounding, and concentration
• Relieves backaches, especially through the second trimester of pregnancy
• Energies the whole body and boosts stamina
• It improves the digestive system by stimulating abdominal organs.
• Strengthens and stretches the legs and ankles
• Stretches the groins, chest and lungs, shoulders

Therapeutic for carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica

Contraindications and Cautions

• People with heart ailments, chronic illness, and high blood pressure should not attempt this yoga posture.
• Do not practice Warrior II if you have a recent hip, knee, or shoulder injury, or if you are experience diarrhea or high blood pressure. Those with neck injuries should not turn their head to face the front hand. Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor or yoga instructor before practicing yoga.

Preparatory Poses

• Baddha Konasana
• Supta Padangusthasana
• Utthita Trikonasana
• Vrksasana
• Follow-up Poses
• Bakasana
• Utthita Trikonasana
• Vrksasana

Virabhadrasana-lll

It is a dynamic standing posture that is well known for its stamina. Keeping your knee slightly bend can be helpful in creating a balance. The position of arms can vary in this asana like both in front, out to the sides, pointing the back or you can keep your palms together in front of you. The other leg is paralleled to the ground.

Benefits

• Enhance the flexibility
• It helps in strengthening the leg muscles and adding shape.
• Stretches muscles of thighs
• Makes you feel relaxed
• It shapes the chest and helps in keeping the shoulders straight and strong when the body is relaxed.
• Improves the standing position and posture, as generally most of us put a lot of weight on our heels and ankles while standing.
• Improves balance and full-body coordination.
• It improves digestion by stimulating the abdominal organs.
• Strengthens arms, back muscles, shoulders, and legs.
• As the focus remains in balancing the body, thoughts are controlled hence giving room for clear thinking.

Contraindications and Cautions

• If you have recovered from a chronic illness recently then perform this yoga posture only after consulting your doctor.
• If you are suffering from spinal disorders then you should avoid performing this Yoga posture.
• If you are suffering from diarrhea, knee pain, or arthritis then you should avoid this asana.
• High blood pressure patients should not practice this pose.

Therapeutic Applications- Sciatica

Preparatory poses:
To do this pose you need to be open in the calves, knees, hips, feet, and shoulders. Poses which help are as follows:

• Low lunge
• High lunge
• Reclining Hand-to-Big-Toe Pose
• Mountain
• Warrior II
• Tree pose

You also need strength and stability in the feet muscles, knees, back, abdominal, hips, legs and elbows. Poses that can help with this include:

• Low lunge
• Half forward bend
• Down dog
• High lunge
• Cobra
• Cat
• Eagle
• Warrior I
• Plank
• Pyramid
• Tree
• Chair

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