The Standing Asanas: Part 2

In a continuation of the series on Standing asanas or standing postures I shall now be going in depth on 4 more asanas. This 2^nd article on the asanas shall be the last for the standing asanas, after which I shall take up sitting postures or the sitting asanas.

Basically, I shall be discussing only 2 asanas:

• Trikonasana
• Virabhadrasana

However, in Virabhadrasana I will be sharing the details of 3 variants of the same asana. So in effect, we shall be discussing 4 asanas altogether.

Let us start off with the first one

1. Name of the Asana : Trikonasana
   Type of Asana : Standing
   Category of Asana : Culturative
   Meaning of the Asana : Triangle posture
   Position or Sthithi : Tadasana (as explained in the previous article)

Steps:-
1. Inhale – Take your right leg 3 – 31/2 ft.; take your hands horizontal (Being parallel to the ground and perpendicular to the body)
2. Exhale – Bend towards your right side & look at the left palm.
Note: Make sure that you bend laterally, and not forward or backward.
3. Inhale – Take your hands horizontal
4. Exhale – Join your legs, come to Tadasana & Relax.

Benefits: –

1. Helps to prevent flat foot. .
2. strengthens the cough muscles & thighs.
3. Corrects the back
4.Strengthens the waist muscles.
5. Makes the spine erect.

Limitations: –

1. People with sciatica problem, cardiac problem, & who have undergone recent abdominal surgery must avoid this posture.

You may perform a complimentary posture to the opposite direction i.e. by bending to your left.

2, Virabhadrasana

The word Vira Bhadra literally means “Valour” (Veera or Vira) and “Auspiciousness” (bhadra). Virabhadra is the making of Lord Shiva. He is born out of Shiva’s sweat (sweda). He is one the powerful and valorous warriors among Shiva’s men. He is the destroyer of evil. Needless to say that for the practitioners of these asanas i.e. the 3 variants of the same, experience the “Virabhadra” in them.

a. Type -1

Name of the Asana: Virabhadrasana – 1
Type of Asana: Standing
Category of Asana: Culturative
Meaning of the Asana: Warrior posture
Position or Sthithi: Tadasana (as explained previously)

Steps:-
1. Inhale – Take your right leg 3-31/2 ft.
2. Exhale – Turn the right leg 90 degree & left leg 45 degree.
3. Inhale – Raise your hands up to horizontal level & then up in Namaskara Mudra.
4. Exhale – Turn to your right and bend your right knee slightly.
5. Inhale – Straighten your leg.
6. Exhale – Release your hands.
7. Inhale – Turn your legs.
8. Exhale – Come to Tadasana Sthithi & Relax.
You may perform a complimentary posture to the opposite direction i.e. by bending to your left.
Benefits:-
1 expands the thorax.
2. Strengthens the thighs.
3. Prevents back pain.
4. Stimulates the intestinal peristalsis.

Limitations: –
1. People who have arthritis must avoid this posture.
2. People with severe knee pain may also avoid this posture.

b. Type – 2

Name of the Asana: Virabhadrasana -Type 2
Type of Asana: Standing
Category of Asana: Culturative
Meaning of the Asana: Warrior posture
Position or Sthithi: Tadasana (as explained previously)
Steps:-
1. Inhale – Take your right leg 3-31/2 ft.
2. Exhale – Turn the right leg 90 degree & left leg 45 degree.
3. Inhale – Raise your hands up to horizontal level.
4. Exhale – Turn to your right and bend your right knee slightly. Look at your right palm.
5. Inhale – Straighten your leg.
6. Exhale – Release your hands.
7. Inhale – Turn your legs.
8. Exhale – Come to Tadasana Sthithi & Relax.

You may do a complimentary posture as shown in the picture below i.e. to the opposite direction being left.

Benefits:-
1 expands the thorax.
2. Strengthens the thighs.
3. Prevents back pain.
4. Stimulates the intestinal peristalsis.
.
Limitations: –
1. People who have arthritis must avoid this posture.
2. People with severe knee pain may also avoid this posture.

c. Type – 3

Name of the Asana: Virabhadrasana – Type 3
Type of Asana: Standing
Category of Asana: Culturative
Meaning of the Asana: Warrior posture
Position or Sthithi: Tadasana (as explained previously)
Steps:-
1. Inhale – Take your right leg 3-31/2 ft.
2. Exhale – Turn the right leg 90 degree & left leg 45 degree.
3. Inhale – Raise your hands up to horizontal level & the up in Namaskara Mudra.
4. Exhale – Turn to your right and bend the upper part of your body so as to make it parallel to the ground.
5. Inhale – Straighten your leg.
6. Exhale – Release your hands.
7. Inhale – Turn your legs.
8. Exhale – Come to Tadasana Sthithi & Relax.
For a complimentary pose do in the opposite direction.

Benefits:-
1 expands the thorax.
2. Strengthens the thighs.
3. Prevents back pain.
4. Stimulates the intestinal peristalsis.
.
Limitations: –
1. People who have arthritis must avoid this posture.
2. People with severe knee pain may also avoid this posture.

This article marks the end on standing asanas. Keep waiting for the next article on the sitting postures or the sitting asanas.

Disclaimer: “All these pictures and their corresponding explanations with regards to the asanas are only for the purposes of knowledge transfer. This article is not a means to teach or learn Yoga Asanas in any way. Those who are interested to know more about Asanas may contact the author. Please do not try the asanas shown here at home, workplace, or anywhere else without proper guidance.”