Virabhadrasana II arms overhead
वीराभद्रासन II ऊर्ध्व हस्तासन
Target Muscles
About
Virabhadrasana II Urdhva Hastasana is a variation of Warrior II pose with the arms extended overhead, deepening the stretch and strengthening the legs and shoulders. It enhances stability and promotes a sense of power and expansion.
Benefits (5)
- + Strengthens the legs and core
- + Opens the hips and shoulders
- + Improves balance and stability
- + Increases lung capacity
- + Promotes a sense of power and confidence
Avoid If (4)
- - Knee injuries
- - Shoulder injuries
- - High blood pressure
- - Neck pain
Step-by-Step Instructions
1. Begin in Tadasana (Mountain Pose).
2. Step your feet 3-4 feet apart.
3. Turn your right foot out 90 degrees and your left foot slightly inward.
4. Bend your right knee 90 degrees, ensuring your knee is directly over your ankle.
5. Inhale and extend your arms overhead, keeping them parallel and slightly wider than shoulder-width apart. Palms facing each other.
6. Keep your shoulders relaxed and down away from your ears. Engage your core to maintain stability.
7. Focus your gaze over your right fingertips.
8. Hold the pose for 30-60 seconds, breathing deeply and evenly.
9. Exhale and slowly lower your arms back down to shoulder height.
10. Straighten your right leg.
11. Return to Tadasana.
12. Repeat on the other side.
निर्देश (Hindi)
1. Tadasana mein khade ho jaen.
2. Apne pairon ko 3-4 feet door rakhen.
3. Apne dayen pair ko 90 degree bahar ki taraf moden aur bayen pair ko thoda andar ki taraf.
4. Apne dayen ghutne ko 90 degree par moden, ghutna anguthe ke upar.
5. Inhale karte hue, apne hathon ko apne sir ke upar uthaen, ungliyon ko joden.
6. Apne kandhon ko niche aur relax rakhen.
7. Apni drishti ko apne dayen haath ki ungliyon par kendrit rakhen.
8. Is position mein 30-60 seconds tak bane rahen, gahri saans lete rahen.
9. Exhale karte hue, apne hathon ko niche laen.
10. Apne dayen pair ko seedha karen.
11. Tadasana mein laut aen.
12. Ab doosre pair se dohraen.