The Sanskrit name is derived from Vira (विरा) meaning hero, Bhadra (भद्रा )meaning friend and āsana (आसन) meaning “posture” or “seat”.
Stand on the floor with your feet about half a meter apart.
Bend the knees.
Place the right palm on the floor between the feet and the left palm a little in front of the left foot.
Place the right leg above the left arm.
Rest the thigh on the back of the right upper arm, just above the elbow.
Bring the left foot forward between the arms so that it lies close to the right foot
Lift both legs from the floor and interlock them by placing the left foot on the right ankle.
Stretch both legs to the right side.
Be sure that the right arm is between the thighs.
The right elbow should be slightly bent below the thighs.
The left upper arm should be straight.
Balance on the arms.
Bend the elbows, lower the trunk and head until they are parallel to the floor.
Not engaging the core effectively.
Not lifting their hips properly. Placing their hands too close to their hips when setting up for the pose.
Not maintaining stability through the pose.
Strengthens the core muscles, arms, back, wrists, shoulders and abdominal muscles.
Aligns the posture and builds body awareness.
Tones the inner thighs and lengthens the spine.
Help eliminate toxins from the body.
Contracts the pelvic floor muscles and stimulates the reproductive organs with the supply of fresh blood.
Helps in curing menstruation problems.
Develops nervous control.
Reverses the flow of Apana.
Directs the energy to the Manipura chakra.
Boosts energy in the body and fights fatigue.
Enhances body awareness, concentration and confidence.
Avoid in case of injury of the shoulders, arms, wrists, neck, hips, knees, lower back, ankles, feet, or pelvis.
Avoid if suffering Carpal Tunnel Syndrome.
Avoid in case of heart ailments and high blood pressure.
Avoid during pregnancy.
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