Virabhadrasana - Warrior Pose

"Virabhadrasana" is a warrior incarnation of Lord Shiva.

Sequence:

1. Stand erect in Tadasana with legs together and hands joined in front of the chest.
2. Spread apart your legs.
3. Turn your right foot in to make an angle of 45 degrees and your left foot out to the left 90 degrees.
4. Make sure the left and right heels are in alignment.
5. Stretch out your arms and make them parallel to the floor at shoulder level.
6. Exhale and bend your left leg at the knee. The shin should be straight and thigh should be parallel to the floor so as to make a right angle.
7. To maintain balance press your right heel firmly into the floor.
8. Keep the trunk erect.
9. Rotate your arms so that the left hand is pointing in front and the right hand is extended backwards.
10. Stay in this position and look ahead.
11. Maintain this posture for about 30 seconds, breathing normally.
12. Inhale and come up.
13. Return to standing position in the reverse order.
14. Repeat by changing the limbs and side.

Caution:

• Hypertension and high blood pressure patients should not perform this pose.
• If you have a history of hips, knees, back or shoulders, do not practice Virabhadrasana.

Benefits:

• Pregnant women can get relief from backaches.
• Virabhadrasana can boost your energy.
• The stretching involved tones the body and makes it flexible.
• Regular practice can build your concentration power.
• Blood circulation as well as respiration capacity improves.
• Legs and ankles get strengthened.
• The yoga pose is beneficial to people with carpal tunnel syndrome.
• Infertility and insomnia can be treated with Virabhadrasana.

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Supta Baddha Konasana - Reclining Bound Angle Pose

In Sanskrit, "Supta" connotes to 'reclining', "baddha" means 'locked' and "Kona" refers to 'angle'. In this posture, the practitioner leans back, hence the name.

Sequence:

1. Sit down on the floor and come into Baddha Konasana posture.
2. Exhale and taking the support of your hands lean back.
3. Rest your elbows and forearms on the ground and continue leaning backwards until the entire back is on the floor.
4. Stay in this position for about 5 minutes. Beginners can start with 1 minute.
5. Come out of the pose by first bringing both the thighs together and then rolling over to your side.
6. Note: Beginners can use bolsters or folded blankets to support the thighs and back.

Caution:

• Avoid this pose if you have a knee, hip or shoulder injury.

Benefits:

• Digestive system starts functioning better.
• This yoga pose can help women with menstrual disorders and PMS.
• The pose can relieve stress.
• Supta Baddha Konasana can help overcome depression.
• Pregnant women can benefit from this pose.
• Thighs can get leaner as a result of stretching.

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Bhramari Breathing

"Bhramar" means 'bee' in Sanskrit. In this pranayama a humming sound is produced while breathing just like a bee.

Sequence:

1. Sit comfortably in Padmasana.
2. Place your right hand on your nose.
3. Keep the right thumb near the right nostril.
4. Do not close the right nostril.
5. Take a long and deep breath through both nostril.
6. Close your right nostril by pressing the right thumb.
7. Hold your breath for sometime.
8. While exhaling, hold your larynx with your right hand to produce a humming sound.

Benefits:

• It clears the throat and helps develop a melodious voice.
• Pregnant women can perform Bhramari to prepare for labor.
• Hypertension and depression can be overcome with regular performance of this pranayama.

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