virabhadrasana

7/27/2019 Virabhadrasana

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and destructive; and following the same line of thought Virabhadra in his humanapplication has reference to the incessant effort of the manasaputras to break forththrough the veils of maya to bring mind to the mentally somnolent or imperfectlyawakened earliest human races. Hence, the reference to Virabhadra as thousand-headed, -eyed, or -armed may likewise be applied to mind -- for mind is not only allseeing but all performing and all wise.

Encyclopedic Theosophical Glossary1999 by Theosophical University Press.

Virabhadrasana IWarrior I

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Virabhadrasana IDemonstrated by Beryl BenderBirch

The Hard & The Soft Ashtanga

Yoga InstituteBeryl Bender Birch & Thom Birch,DirectorsP.O. Box 5009East Hampton, NY 11937Tel. 212-661-2895

Power Yoga: The Total Strengthand Flexibility Workout

by Beryl Bender Birch1995 Fireside Publishing; ISBN0020583516

Virabhadrasana IIWarrior II


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Virabhadrasana IIDemonstrated byDougKeller

DoYoga

Home Studio:The

Health Advantage YogaCenter1041 Sterling Road,Suite 202Herndon, VA 20170Tel: 703 435-1571

Virabhadrasana IIWarrior IIDoug Keller

About the PoseThe Warrior Pose covers many bases: it is a great hip stretch forbeginners and is very beneficial for the knees -- as long as thealignment instructions for bending the front leg are followedclosely. It is also effective for opening, strengthening and aligningyour shoulders -- particularly if you are at all stoop-shouldered --and stretches and realigns your neck.

The pose also has an uncanny effect on your mood, bringing fortha sense of strength, empowerment and the many other qualities ofa well-adjusted warrior. Try it when you're feeling weary from deskwork or just a bit overwhelmed...

The PoseTake theBasic Stance for Standing Poses.

o Keeping your pelvis level, exhale as you bend your right leg --ideally to a ninety degree angle, so that your thighbone is
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parallel to the floor. Bend your knee toward the middle of yourright foot.

o However much you are able to bend your knee, be sure thatyour right knee remains directly over the ankle (i.e. your shinshould be perpendicular to the floor). If your knee goes outbeyond your heel, then take a wider stance.

o Keep your left thigh firm and the leg straight. Reach backstrongly through your left arm to keep your torso centered andupright. Be aware of the centerline of your body; the centralaxis of your spine, and stretch your legs and arms equallyaway from that centerline.

o Maintain an even stretch through both arms as you turn yourhead to look out over the right hand. To adjust your shoulders,take your hands slightly forward and draw your shouldersback; lift your heart and extend fully from your heart outthrough the fingertips, drawing your arms back in line with one

another.

Protecting and Strengthening your KneeWhen bending your knee, keep your kneecap facing towardthe middle of your foot.

o As mentioned above, also be sure that the bent knee remainsdirectly above the heel, so that the shin is perpendicular to theground.

o Observing these two points of alignment for the knee both

protects the knee from strain and strengthens the muscleswhich surround and support the knee joint.

Opening your HipsTo deepen the stretch to your hips in the pose, do thefollowing:

o Bending your right knee only halfway, turn the tops of yourthighs in (toward the center line of the body), moving the innerleft thigh back. Your left hip should be lined up with your leftheel. Firm your left thigh, keeping the leg straight and thethigh in this position as much as possible.

o Firm the tops of your buttocks and draw your tailbone downtoward the floor. As you draw your tailbone down, your lowerbelly will tone and draw in and up. Your thighs will rotate outand you'll feel a stretch deep in the hip joints.

o Keeping these two actions, bend your right knee into the fullpose, stretching your right knee away from your left hip. You'llfeel a deep stretch on the insides of your thighs. Balance yourweight evenly between the two feet.


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Opening your ShouldersTo open your shoulders and chest, and to stretch the sides ofyour neck, do the following:

o Turn your head to look forward, so the neck is extendedevenly on all sides. Take both hands forward, then retractboth shoulders back, drawing the shoulderblades firmly intoyour back toward the spine.

o Rotate your arms so that the palms face upward toward theceiling; let this action draw the inner edges of yourshoulderblades down your back toward your waist, pressingthe lower tips of the shoulderblades forward to lift your heartand open your upper chest.

o Keeping that opening in your heart, take your arms back in

line with your body and turn your hands so that the palms facedown toward the floor.o Keeping the muscles of your arms and shoulders firm and

drawing inward toward your heart, radiate your strength fromyour heart back out through your arms, extending out throughthe bones to make the pose shine with an expansive energy.

o Release the back of your neck so that it feels long andextended. Turn your head on the axis of the spine to look outover your right fingertips. Look with your left eye toward thefingertips, keeping your shoulders back. Let your headbalance on the top of the spine, so that the back of your neckdoes not feel compressed. Enjoy the stretch to the sides of

your neck and the release of tension from your shoulders.

Virabhadrasana IIIWarrior III


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This asana is also known as Eka Padasana or One (Footed) Legged Pose Pose, Dighasana

A. In the Bikram method, this is called Tuladandasana, or Standing Stick Pose.
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Virabhadrasan

a IIIDemonstratedby TonySanchez

Photograph by

Kurt AndersonYoga Journal,March 2000Phone: 510-841-9200 oreMail

VirbradrasanaIIIDemonstratedby JurkaJaguckiego

Miejsce zajec:

Osrodek KulturySanigoul.Chopina 2271-450 SzczecinTel.(091) 452 5333

Thissiteis inPolish. We wouldprovide more

informationabout this yogi,but we can'ttranslate it.

Pleaseemailusif you can help!

Viparita Virabhadrasana IReverse Warrior (I)


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Viparita Virabhadrasana IDemonstrated by Sara Bersi

Notice how Sara squares herhips over her front knee, vs.Virabhadrasana II, wherethey're squared to the side?

Viparita Virabhadrasana IIReverse Warrior (II)


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This asana is also known as aParighasanavariation, or Gate Latch Pose.
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ViparitaVirabhadrasana IIDemonstrated

by NanceSamuels

Keep the frontleg at a 90

angle. Let yourback hand wraparound theback of yourthigh as aresistancepoint, rather

than pressing

dangerouslyinto the side ofyour knee. Thisalso facilitatesa longer, morecomfortableside body.

Virabhadra MudraVirabhadra's Hands


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This asana is also known as Humble Warrior Pose, for which I don't have the Sanskrit.It's also known asSirsa Angusthasana(Sirsangusthasana), or Head (to) Big Toe Pose.
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VirabhadraMudraYogiUnknown

(eMailme if

you know theYogi's name!)

FromYogaVidyainGermanyTel. 02685-8002-0

VirabhadraMudraDemonstrated byRoman"Ramesh"Peterka,R.Y.T. (500)

YogaRamP.O.Box25341Alexandria,VA 22313-

5341Tel. 703-566-6164

The fullestexpression ofthis asanawould be tohave thepalms of the

handstogether, the

sole of theback food flat,and the bentknee intowards the

shoulder. Theback foodshould also beturned in, soas not totweak thestraight-legknee.
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