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Virabhadrasana III - Warrior II Pose


Veera=vigorous, warrior, courageous;Bhadra=good,auspicious;Asana=Posture.
This pose is named after Veerabhadra, a fierce warrior, an incarnation of Lord Shiva. The story of the warrior Veerabhadra, as all stories from Upanishads, has a moral that adds value to our life.There are generally three variations on Warrior Pose; this is the third.
Benefits : Strengthens the ankles and legs
Strengthens the shoulders and muscles of the back
Tones the abdomen
Improves balance and posture

If you are pregnant, do this pose using the back of a chair, or wall for support.
Note: For Beginners -If you find your balance is not steady you can either face the wall and bring your arms outstretched in front of you with your hands on the wall or turn around and bring the lifted back foot onto the wall.
Avoid doing this asana. Read this section carefully before you do it.
Avoid the practice of this pose if you suffer from
High blood pressure.
Recent or chronic foot, ankle, knee, leg, or hip problems.
Recent or chronic lower back injuries.

How to do this asana:

Start with the Tadasana(Mountain Pose).Raise both arms overhead, perpendicular to the floor. Your palms should be facing each other.Move your left foot backward. Slightly lean forward, keeping your back straight and your arms stretched overhead. Lift your left foot and straighten your right leg simultaneously, keeping your arms parallel to the floor.At this point, your raised leg, upper body and arms should be parallel to the floor.

Step 1: Begin this pose with Tadasana (Mountain Pose).
Step 2: Raise both arms overhead, perpendicular to the floor. Your palms should be facing each other.
Step 3: Move your left foot backward. Slightly lean forward, keeping your back straight and your arms stretched overhead. Your left foot, back, and arms should form a diagonal line.
Step 4: Lift your left foot and straighten your right leg simultaneously, keeping your arms parallel to the floor. At this point, your raised leg, upper body and arms should be parallel to the floor.
Step 5: Give length to the entire spine by stretching your arms and your legs. This results in stretching from two sides of the back: stretching from the legs and from the arms.
Step 6: Stay in this position for 30 seconds to a minute and then turn your feet to the right and repeat the pose for the same length of time on the other side then return to Tadasana.


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