The story of Virabhadrasana

The story of Virabhadrasana

For most yoga poses there is a history and a story around them. The story of the warrior poses, Virabhadrasana 1, 2 and 3, comes from the ancient story of Lord Shiva. Lord Shiva was married to Sati and was believed to have lived in a place called Bhoga which he had created. Sati’s father Daksha did not approve of his daughter’s marriage because Shiva was quite radical, with long matted hair he was said to sing and dance whenever he wanted. Daksa was the complete opposite.

Dasksa was so against the marriage of Lord Shiva and his daughter it was said that he essentially disowned Sati, and severed all ties ..and on occasions ridiculed her publicly for the marriage, and so Sati made a Sankalpa (intention or resolve) give up all ties to her family. It is said that on this day Sati gathered all of her courage and told her father “..since it is you that has given me this body, I no longer want to be associated with it.” Sati then sat down in meditation on the ground and in a mystic trance going deep within herself she started her own internal fire until it was said her body burst into flames.

When Shiva found out what had happened, he was utterly heartbroken but equally vexed beyond comprehension, and so it was said that he tore out all of his hair, and from this, he created the fiercest of warriors and named this warrior, Virabhadra. Vira means hero and Bhadra means friend. He then instructed Virabhadra to destroy Daksha and all that stood in his way. 

It is said that upon finding Daksha, Virabhadra cut off his head! When Shiva comes to ensure his instructions have been completed he then absorbs Virabhadra back into his own body and from then becomes known as Hare, the ravisher.

Shiva began to feel sorry for the damage he had done through Virabhadra and so he searches for Daksha’s body. It was said he gave it the head of a goat bringing his father-in-law back to life. Daksha was of course overjoyed and calls Shiva, Shankar, which means the kind and happy one. 

Virabhadrasana 1

Cautions 
Anyone with shoulder injuries should keep hands on hips or at the heart centre, and anyone with knee issues can lessen the bend of the front knee joint or avoid the lunge. Anyone with acute sacroiliac problems can perform a high lunge pose instead.

Benefits
Expands the chest to facilitate deep breathing. 
Tones the calf muscles and strengthens the legs. 
Energises and builds stamina. 

How (right side)
From Downward Facing Dog step the right foot forward between the hands.
Ensure the right knee is stacked on top of the ankle and at around 90 degrees.
Turn the left foot to around 45 degrees and lower the foot to the mat grounding through the outside edge. Engage core muscles by drawing the navel to the spine.
Raise the torso up and ensure the hips are facing forward. Raise the hands to hips, heart centre or overhead.
If you take the overhead option with the arms, the arms should be shoulder-width apart, with the shoulder blades moving down the spine and depressing the shoulders. 
Lengthen through the crown of the head.
Chest and gaze are straight again. Lift the back kneecap upwards to engage the quadriceps. Square off the hips by moving the back hip forward so both hip bones are facing forward 
(Step back foot wider if needed).

Virabhadrasana 2  

Cautions
Anyone with high blood pressure should not extend arms overhead for an extended period. Anyone with hip or knee injury/issues should shorten the distance between the feet and lessen the bend of the knee. Anyone with a neck injury should keep the head in neutral rather than rotate the head.

Benefits
Stretches the groin.
Opens the chest and shoulders.
Strengthens and tones the thighs, ankles and shoulders.

How to (right side)
From Downward Facing Dog step the right foot forward between the hands.
Ensure the right knee is stacked on top of the ankle and at around 90 degrees.
Turn the left foot to around 45 degrees and lower the foot to the mat grounding through the outside edge. The heel of the right foot should be in line with the arch of the left foot. Engage core muscles by drawing the navel to the spine and lifting the torso opening the hips and heart space out to face the long edge of the mat. Raise the arms to shoulder height, palms facing down. The gaze can be in the direction of the hips or the middle finger of the front hand.

Virabhadrasana 3 

Cautions
Anyone with an ankle injury could use a prop (wall or blocks) to help with load and balance. Anyone with hip injury/problems can lessen the load by using props or lessening the extension through the back leg. Anyone with spinal and shoulder injury/problems should bend the balancing leg and keep hands on hips.

Benefits
Improves balance, focus and concentration.
Strengthens the thigh, calf and ankle.
Strengthens the shoulders and back.
Tones the abdominals.

How to (right side)
Stand in Mountain pose at the top of your mat.
Place your hands onto your hips and engage the core. 
Shift the weight into the right foot (this is now the balancing leg) and ground down into the four corners of that foot.
Hinge at the hips (tip the torso forward) lifting the left leg away from the mat, extending it out behind the body.
The balancing leg should have a very slight bend in the knee to avoid hyperextending.
Flex the left ankle by pointing the toes down towards the mat.
Square the hips down towards the mat so they remain equal.
The extended leg, hips, shoulders, neck and head are all in one straight line.
Hands can stay at the hips, move to the heart centre or extend out in front of the body with biceps in line with the ears.
Gaze is down towards the floor to keep the neck in line with the rest of the spine.

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