Virabhadrasana I
1. From Tadasana, inhale Arms overhead in Parsvatasana.
2. Exhale Jump the legs wide apart in to Utthita Hasta Padasana. Inhale.
3. Exhale turn to the right, simultaneously turn the right leg out 90 degrees to the right and the left foot strongly to the right.
4. Flex the right knee until the right thigh is parallel to the floor and the right shin is perpendicular.
5. Extend the back leg and lift the kneecap.
6. When the torso is well lifted and the elbows fully extended, gaze at the joined palms.
7. Inhale straighten the front leg. Exhale turn the body back forward. Inhale. Exhale repeat on the other side.
8. Return to face forward. Exhale Jump the hands and feet back together.
- The chest is fully expanded to help with deep breathing.
- Relieves stiffness in the shoulders and the back.
- Tones the ankles and knees and alleviates stiffness of the neck.
- By taking the head back, the neck is extended and the thyroid and parathyroid glands are massaged.
- Reduces fat around the hips.
- Learn to bend the knee to 90 degrees, without allowing the trunk to lean to the front.
- While bending the right leg to 90, do not bend the left knee. Keep the quadriceps tight.
- Beginners and those who find it difficult to balance should keep the head straight and face forward.
- Those who find it difficult to keep the elbows straight while stretching the arms when the palms are together may keep the arms apart so that they remain in line with the armpits.
- Press front toes against the wall and practice turning the torso towards the wall.
- Press back heel against the wall and practice bending the knee and extending the back leg.
- Place the front thigh on a chair and extend the back leg.
- Press the front knee into a block against the wall with the help of a partner who holds the block against the wall.
Those suffering from heart trouble should avoid this asana and those who are weak should not remain in this position for long.
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