Virabhadrasana 2 – yoga pose , increasing endurance; usually performed sequentially after Virabhadrasana 1 . There are several variations (Virabhadrasana 1, Virabhadrasana 2, Virabhadrasana 3 ) differing in intensity.
Execution Technique
Step 1:
Stand in Tadasana (Mountain Pose). Exhale and step or jump your feet 120-130 cm apart. Raise your arms and spread them out to the sides parallel to the floor, palms facing down.
Step 2:
Turn your right foot 90 degrees to the right, and turn your left foot to the right by 45-60 degrees. Align your heels: they should be on the same line.
Step 3:
Exhale and bend your right knee so that your right shin is perpendicular to the floor. Your right thigh should be parallel to the floor. Thus, the angle between the thigh and shin of your right leg should be 90 degrees. Keep your left leg strong and press your heel to the floor.
Step 4:
Strongly stretch your arms from the shoulder blades to the sides, expanding your chest. Keep your arms parallel to the floor. Do not lean your body forward: strongly stretch upwards with your torso, evenly stretching your sides. The center of gravity should be in the center of the pose – directly above the pelvis. Tuck your tailbone towards your pubis and pull your lower back down. Turn your head to the right and look towards the outstretched fingers.
Step 5:
Stay in the pose for 30 seconds to a minute.
Coming Out of the Pose
Inhale, turn your feet 180 degrees, and, without changing the position of your legs, turn your body to the other side and repeat the asana. Then lower your arms along your body, bring your legs together and return to Tadasana. As a rule, Virabhadrasana 2 is performed in sequence (1, 2, 3).
Asana Alignment / Control Points
- strongly stretch both arms to the sides as if they are being stretched in opposite directions;
- when turning your head towards the bent leg, do not turn your body, it should be fixed;
- the feet of both legs are pressed to the floor with their entire area!
Benefits
- strengthens and stretches the legs and ankles;
- stretches and opens the groin and hip joints;
- stretches the chest area, shoulders;
- stimulates abdominal organs;
- increases endurance;
- relieves back pain (especially recommended to perform for these purposes in the second trimester of pregnancy);
- helps relieve carpal tunnel syndrome;
- contributes to the cure of flat feet, infertility, osteoporosis.
Contraindications
- high blood pressure;
- diarrhea;
- with neck problems: do not turn your head. Continue looking straight ahead, while evenly lengthening the sides of your neck.
Preparatory Yoga Exercises
- Baddha Konasana;
- Supta Padangusthasana ;
- Uttthita Trikonasana ;
- Vrksasana.
Deep Practice
To further stretch your arms to the sides and increase their strength, turn your palms and inner elbows towards the ceiling, while continuing to pull your shoulder blades down. Then, maintaining the turn of your arms, turn only your palms to the floor.
Variations
- Simplified Version If you find it difficult to maintain balance when turning your body and simultaneously stretching your spine, perform the asana standing against a wall. Stand at a right angle to the wall and actively lean against the wall with the foot of the leg that should be straightened. Or press against the wall with your entire back surface: heels, hips and back of the head. Perform the asana along the wall.
- Complicated Version In the description above, the shoulders are directly above the pelvis, and the sides of the body are equally long. As an option, you can slightly tilt your torso back from the leg in front, the arms also tilt slightly with the body, but remain strong. This contributes to a greater stretch of the side of the body that is closer to the leg in front. Repeat the variation to the other side.
