Updated: Dec 26, 2019
Veerabhadrasana is one of the Prana Vashya Yoga™ Primary Series standing sequence of postures which works the muscles that support the pelvis (and prepares you for back-bending). Specially, this yoga position works the second pelvic dimension (as discussed below).
There are three dimensions to the pelvic bone: i) standing, ii) walking iii) bending forwards. The first variation of Veerabhadrasana (‘warrior A)’ works your inner thighs. Veerabhadrasana B supports the standing dimension and so works your quadriceps. Veerabhadrasana C works your hamstrings.
How to get into the position
From Veerabhadrasana A, inhale, raise your arms and turn your chest forwards squaring your hips to bend your knee. On the exhale, look up between your palms above your head, keeping the weight on the backward foot.
With every inhalation, extend your arms by the thumb line / posterior. With every exhalation, try to square your hips forward to bend the knee. Hold for five full breaths.
If you are struggling to hold this pose you can take your hands to your hips to assist with facing your hips forward / squaring your hips.
Works the quadriceps and the muscles along the back
Works the shoulder, torso and lungs and stretches your shoulders and neck
Contraindications and Cautions
Avoid this posture if you have issues with high blood pressure or heart problems.