Ayurved Doctor


Yoga : Virabhadrasana II

Virabhadrasana II yoga poseSubsequent to our article on Virabhadrasana I, we are presenting here the other variation in that asana, namely Virabhadrasana II.

Procedure of Virabhadrasana II

You can start Virabhadrasana II either from Tadasana or Adho Mukha Svanasana using certain vinyasas. The procedure of Virabhadrasana II is similar to Virabhadrasana I but the position of the hands differ. The steps of performing Virabhadrasana II when you start from Tadasana are as under.

  1. Stretch your arms to the side of the body, with hands straight and parallel to the ground and palms facing the ground.
  2. Spread your legs sideways by stepping or jumping while inhaling to create a gap of two-thirds of your body height between the legs
  3. Turn your trunk to face the left side with exhaling, while you rotate the left foot by 90o so that the left foot faces forward and rotate the right foot a little so that it points to the right slightly
  4. Bend the left keen so that your thigh is exactly parallel to the floor but ensure that the bent knee does not get past the ankle. Keep the right leg straight.
  5. Stretch the right leg forward, with the knee fully locked
  6. Your head, your chest, your left knee and your left foot should remain aligned while facing forward
  7. Bend back the head so that your eyes face your outstretched hands
  8. Hold this asana for a period of one to four breaths.
  9. Return to the first step and repeat the same procedure on the other side.
  10. On completion of Virabhadrasana II on both sides, exhale and return back to Tadasana position.

You can deepen this asana by increasing the size of your stride or by reducing the lateral distance between the two feet. You can use Mula bandha and Uddiyana bandha in Virabhadrasana II in the same manner which you do for Virabhadrasana I.

Benefits of Virabhadrasana II

  • Virabhadrasana II tones up the leg muscles.
  • Virabhadrasana II enhances the flexibility of the legs and back.
  • Virabhadrasana II contracts the organs in the abdomen, making them internally strong.
  • Virabhadrasana II helps you in doing advanced forward bending asanas easily.

All the contraindication and obstacles mentioned in Virabhadrasana I are equally applicable to Virabhadrasana II also.

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