Virabhadrasana II

Western Physiology

Virabhadrasana II has a therapeutic effect on mental and physical health.

• Virabhadrasana II improves mental health:
  
  • This pose, in tandem with others improves the mood and sleep patterns (Innes et al., 2012).
  • This pose alters the perception of stress (Innes et al., 2012).

• Virabhadrasana II stretches and strengthens the muscles: 
  • It helps in stretching and strengthening the legs and ankles and the muscles of the leg become stronger and shapely.
  • It helps in stretching the chest, groins, shoulders and lungs.
  • It helps in relieving cramps in the thigh muscles and calves (Liu et al., 2021).
  • It increases the flexibility of the muscles of the back and legs (Lau et al., 2015).

• Other therapeutic effects of Virabhadrasana II include but are not limited to:
  
  • It helps in stimulating the organs present in the abdominal region.
  • It helps in relieving back pain, especially in pregnant females during the second trimester.
  • It helps in increasing the overall stamina.
  • It helps in stimulating the organs present in the abdominal region.
  • This pose, in tandem with others, improves the blood pressure (Cohen et al., 2013; Innes et al., 2012).

Yogic Physiology

Here are some tips for practising virabhadrasana II with awareness of your dosha type.

If you tend to be more Pitta-type, be careful not to overdo it in this pose. You might want to focus on lengthening the front leg more than deepening the lunge and be sure not to let your front knee extend past your ankle. Keep your gaze soft, and don’t push yourself too hard.

If you’re a Vata-type, you might benefit from taking a virabhadrasana II variation that doesn’t involve such a deep lunge. You can also use props to support your back leg, such as a block under the heel or a strap around the thigh. Be sure to keep your breath steady and your gaze fixed on a point in front of you to help balance.

And finally, if you tend to be more Kapha-type, you can use virabhadrasana II as an opportunity to build heat in the body. Make sure your back leg is strong and engaged, and take a deep lunge to challenge yourself. Keep your breath moving and your gaze forward to stay energised in the pose.

Marma points of hips: Lohitaksha and Vitapa
Marma Points of front line of body: Nabhi, Basti, Hridaya
Marma points of chest: Apalapa, Stanamula
Marma points of arms: Urvi, Ani, Indrabasti, Amsa

Chinese Medicine

The arm meridians are heart and small intestine, lung and large intestine and the leg meridians are liver, gall bladder and kidneys.

Contradictions and Cautions

• Individuals suffering from symptoms of diarrhoea and high blood pressure should avoid this pose.
• People who have neck problems should not turn their head to look over the hand; instead, look straight ahead, stretching/lengthening both sides of the neck evenly.

Preparatory Asanas

• Baddha Konasana
• Supta Padangusthasana
• Utthita Trikonasana
• Vrksasana

Follow up Asanas

• Bakasana
• Utthita Trikonasana
• Vrksasana

Tips for Beginners

As you bend your left knee at a right angle, bend it very quickly with a pronounced exhalation and direct the inside of the left knee towards the little toe of the left foot.

Variations

According to the description above, the shoulders are centred over the pelvis and the sides of the torso are the same length. You can also tilt your torso slightly away from your left leg by tilting your arms parallel to the line of your upper shoulders. The latter stretches the left side of the trunk. Repeat on the right side.

Modifications and Props

If it is challenging for you to maintain yourself in this position, place a metal folding chair behind your left leg with the front edge of the chair seat facing you. As you bend your left knee to enter the posture, slide the front edge of the seat under your left thigh (taller students may need to raise the seat height of the chair with a thickly folded blanket). Repeat with the right leg bent.

Deepen the Asana

To increase arm length and strength in this pose, rotate your palms and inner elbows toward the ceiling while lowering your shoulder blades down your back. Then, keeping your arms rotated, rotate your palms again from your wrists to the floor.