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 Fig. 1.0.

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 exercises.

Therapeutic Advantages

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 of hips.

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