It is one of the
most useful and beneficial yogic exercises. It has a
spiritual legend and hence it is called as Veera-bhadra-sana.
1. Stand straight as shown in
2. lift both the arms above the head and
stretch them firmly. Join both palms together.
3. Start deep inhalation and then spread the
legs apart for about 4 to 41/2 feet.
4. By exhaling, start turning slowly
the body and the leg towards right. Ensure to turn the
right foot 90-degrees to the right and left foot slightly to
right. (refer Fig. 4.0).
5. Start inhaling, simultaneously bend
the right knee to ensure that the things are parallel to the
ground. Stretch the chest and spine and see the tips of
the hand (refer Fig. 4.1).
6. Hold in this position for about 20 to 30
seconds on each side with normal breathing.
7. By exhaling, slowly resume back to
;the original position.
1. Since this asana involves stiff
stretches, one should take care while performing this exercise.
Further those suffering from weak heart, pregnant
women and ladies during menstruation should avoid this exercise
2. It is advisable to practice
this exercise only after acquaintance with other yogic
1. This exercise has several curative
effects. It especially helps systematic breathing and
ensures good respiratory function.
2. Since this exercise requires
stretching the body, it gives enough strength to the shoulder,
back knees, ankles, neck and hands.
3. This exercise is also helpful to
those who suffer from obesity and also reduces fat in the region