Standing Pose –
Virabhadrasana:
Technique (Getting into the Pose)
1. Inhale and step the feet out (extends
Hands and Feet pose)
2. Step the feet wide apart
3. Square the hips to the side. Feet
forming a right angle, keeping the
trunk fully vertical, the sternum lifted,
chest open, don’t take the knee past
the ankle,
4. Look to the thumb
Technique (Getting out of the pose)
1. Inhale, straighten the front knee
(Extend Hands and Feet Pose)
2. Repeat on the other side
3. Bring the hands down by the side of
the shoulders
4. Exhale, hop back to the front
Tips:
1. Ground the big toe mound of the
front foot
2. Keep the front thing, knee and ties
pointing towards the same direction
3. Ground the outer edge of the back
foot
4. Tuck the tailbone under
5. Lift the chest and upper abdomen
6. Reach arms away from each other
7. Spread the thigh away front each
other
8. Soften the shoulders
Physical Benifits:
1. Standing poses are static with low
acid formation in the muscles, so
fatigue in the circulatory system is
less likely to occur
2. Improve the blood circulation to the
inner organs while massaging them.
in particular, increase circulation to
pelvic, stimulate sex organs
3. As u hold the posture longer, capacity
of the circulatory and respiratory
system are enhanced and the venous
return is improved
4. Extends intercostal muscles,
improving inspiration
Katrina Matis