Chair Yoga - Virabhadrasana I

Virabhadrasana I is the first pose in the Virabhadrasana series. 

  • This is a difficult position that demands both flexibility and strength. 
  • The front leg's buttock can be supported by the chair, making the stance lighter. 
  • It allows you to stay in the position for longer and focus on the rear leg. 

Variation 1: 

  • To utilize the right-hand chair: 
  • Standing in front of the chair, place your right leg beneath the backrest. 
  • Place the right buttock on the chair and bend the right leg to 900 degrees. 
  • Place a folded blanket or foam block on the seat to alter the height if necessary. 
  • Turn the leg and pelvis from left to right by lifting the right heel. 
  • To contact the seat, move the left buttock away from the tailbone and the front left groin forward. 
  • In this image, a side view of the stance performed on the left is presented. 
  • Holding the backrest helps to elevate the chest and orient it so that it is directly over the pelvis and looking forward. 
  • Lifting the chest aids in lifting the entire body from the pubic bone to the top. P
  • ushing the left heel against the wall, as demonstrated below, assists in turning the pelvis to the front and maintaining the back leg stretch. 
  • With repetition, the front groins will gradually stretch, allowing this challenging move to be performed. 

Variation 2: 

The chair is just needed to support the hands in this variation: 

  • Placing the chair in front of you with the backrest facing you is a good idea. 
  • Hold the backrest while bending into the posture. 
  • Place the heel on the wall to assist turn the left leg in more. 
  • Holding the chair helps to elevate and turn the chest as well as roll the shoulders back, bringing us closer to the ultimate posture.

You may also want to read more about Chair Yoga here.

You may also want to read more about Yoga here.

You may also want to read more about Yoga Asanas and Exercises here.