With Props (1)
Virabhadrasana I Variation Arms Overhead
वीराभद्रासन १ विविध हाथ ऊपर
Virabhadrasana I Variation with Arms Overhead strengthens the legs, arms, and core. It also opens the chest and shoulders, improving posture and breathing capacity.
Anatomy Involved
Benefits
- Strengthens legs, arms, and core
- Opens chest and shoulders
- Improves posture
- Increases breathing capacity
- Builds stamina and endurance
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Knee injury
- Shoulder injury
- High blood pressure
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Step one foot back 4 to 4.5 feet, turning the back foot 45 degrees
- 2Bend the front knee to 90 degrees, directly above the ankle
- 3Square the hips toward the front of the mat
- 4Reach the arms overhead, palms facing each other
- 5Draw the front ribs in and lift the chest
- 6Press firmly through the back heel
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Modify If You Have
back pain
Keep hands at heart center or on hips instead of overhead.
neck pain
Keep the head looking straight forward, not tilted up.
pregnancy
Take a wider stance, don't go as deep, and keep hands at heart center.
heart problems
Keep hands at heart center, avoiding overhead arm lift.
Target Areas
Practice Flow
About this Pose
Virabhadrasana I Variation with Arms Overhead strengthens the legs, arms, and core. It also opens the chest and shoulders, improving posture and breathing capacity.
How to Practice
1. Begin in Tadasana, grounding evenly through both feet.
2. Inhale and step your feet 4-5 feet apart.
3. Turn your right foot out 90 degrees and your left foot slightly inward.
4. Exhale, bend your right knee to 90 degrees, ensuring the knee is directly over the ankle.
5. Raise your arms overhead, palms facing each other. Do not interlock the fingers.
6 more steps remaining
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Frequently Asked Questions
Common questions about Virabhadrasana I Variation Arms Overhead
What is Virabhadrasana I Variation Arms Overhead?
Virabhadrasana I Variation with Arms Overhead strengthens the legs, arms, and core. It also opens the chest and shoulders, improving posture and breathing capacity.
What are the benefits of Virabhadrasana I Variation Arms Overhead?
Strengthens legs, arms, and core. Opens chest and shoulders. Improves posture. Increases breathing capacity. Builds stamina and endurance.
Who should avoid Virabhadrasana I Variation Arms Overhead?
Avoid this pose if you have: Knee injury, Shoulder injury, High blood pressure.
How many steps are in Virabhadrasana I Variation Arms Overhead?
Virabhadrasana I Variation Arms Overhead is practiced in 11 steps. Begin in Tadasana, grounding evenly through both feet.
Is Virabhadrasana I Variation Arms Overhead suitable for beginners?
Virabhadrasana I Variation Arms Overhead is an intermediate-level pose. Beginners should practice with props or under guidance.
What conditions does Virabhadrasana I Variation Arms Overhead help with?
Virabhadrasana I Variation Arms Overhead is therapeutic for: strength, posture correction, flexibility, anxiety.
What poses should I do before Virabhadrasana I Variation Arms Overhead?
Prepare with: Warrior I, Tadasana, Shoulder Rolls, Neck Rolls, Tadasana Variation: Heel Raises. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Virabhadrasana I Variation Arms Overhead with other poses