Virabhadrasana

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Virabhadra , form of the Hindu god Shiva , in Gokarneshwor Mahadev Temple

Virabhadrasana ( Sanskrit वीरभद्रासन Vīrabhadrāsana ; in German, for example: position of the good hero ) is a classic yoga exercise and one of the 84 main exercises of Hatha yoga . The Sanskrit name is formed from the words vIra (वीर) (meaning: “hero-”), bhadra (भद्र) (meaning: “friend”) and āsana (आसन) (meaning: “seat” or “posture”). In German-speaking countries she is also known as "the warrior".

Physical execution

There are three basic variants. The starting point is the mountain position (Tadasana), ie "standing upright". The legs are stretched out. You turn in the direction of one leg and also turn your foot forward. The back foot remains at an angle to the front (approx. 30 °).

  • Warrior i

  • Warrior ii

  • Warrior III

  • In the first basic variant (Warrior I) the body is upright, the body forward, the arms upward and the view is directed forward. The front knee is half bent and the back knee is extended.
  • In the second basic variant (Warrior II), the body is turned halfway to the "open" side, the arms stretched forwards or backwards and the view is directed to the front. The front knee is half bent and the back knee is extended.
  • In the third basic variant (Warrior III) only one leg remains stretched out and on the ground. The body is bent forward, the back leg remains in a straight line with the body, parallel to the floor.

Effects

Virabhadrasana was one of several exercises in research on the effects of a 12-week Hatha yoga intervention on the heart and muscles, with measurable positive results.

Mythological background

The first part of the name comes from Virabhadra , a form of the Hindu god Shiva . According to the myth , Shiva's first wife Sati burned herself to restore her husband's honor after he was excluded from a sacrificial ceremony by her father Daksha . In his anger, Shiva created Virabhadra, a mighty warrior, from a lock of his hair, who then beheaded Daksha.

Web links

Commons : Virabhadrasana  - collection of images, videos and audio files

Individual evidence

  1. ↑ Search results "vIra". In: spokensanskrit.org . Retrieved April 29, 2020 .
  2. ↑ Search results "bhadra". In: spokensanskrit.org . Retrieved April 29, 2020 .
  3. ↑ "Asana" search results. In: spokensanskrit.org . Retrieved April 29, 2020 .
  4. ↑ a b c d B. KS Iyengar : Light on Yoga: Yoga Dipika . Unwin Paperbacks, 1979, pp. 69-74 .
  5. ↑ Effects of a 12-Week Hatha Yoga Intervention on Cardiorespiratory Endurance, Muscular Strength and Endurance, and Flexibility in Hong Kong Chinese Adults: A Controlled Clinical Trial. Evidence-Based Complementary and Alternative Medicine, hindawi.com , 2015, accessed April 21, 2020 .