Veerabhadrasana C is the third and final variation of ‘warrior pose’. Veerabhadrasana C works your hamstrings and supports the third dimension to the pelvis; bending forwards.
How to get into the position
From standing at the top of your yoga mat, turn to the right with your feet apart by 3-4 feet and your arms extended; level with your shoulders. Turn both feet to the right and bend your right knee so that the thigh is at a right angle to the floor. Then turn your whole body the right and square your hips forward and lie down on the forward thigh stretching your arms forward, parallel to the floor, inhaling.
Exhale and stand up on the forward leg whilst extending your leg behind and your arms in front of you at the same time (so that you synchronize the straightening of the forward leg and the lifting of the back leg; using your limbs as a counter-balance to one another).
With every inhalation, extend your arms to open your chest. With every exhalation, try to straighten the rear leg bringing it level with the hip. Hold for five full breaths.
If you are struggling to hold this pose you can take your hands to your hips to assist with balance.
Works the hamstrings, ankles and legs and the muscles along the back
Dissolves body fat from the waistline
Contraindications and Cautions
Avoid this posture if you have issues with high blood pressure.