Virabhadrasana II
Virabhadra: the name of a hero (VIRAH-BAH-DRAH-SUN-AH)
ENERGETIC ALIGNMENT
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COMMON MISALIGNMENTS
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RELATED ASANAS
Parsvottanasana - Virabhadrasana I - Eka Pada Tadasana
ENERGETIC ALIGNMENT
Key Actions: Pada Banda + 90* angle of the front knee joint, Pada 2, Mula Bandha - Uddiyana Bandha, Spinal Extension, Cobra Backbend, Arms Lengthen Forward and Back
Apana: Approximate heel to arch alignment in the feet. Through the front foot press down from big toe to little toe and through the back foot anchor from ball to heel. The active resistance of pada 2 in the feet allows the front hip to draw back and down. Mula Bandha is active in the pelvis and the scapula draw down the back away from the ears.
Samana: Due to the apana and resistance in the feet, the inner thighs draw toward center engaging Mula Bandha. Navel draws up and in to activate Uddiyana Bandha drawing the low ribs in.
Prana: Sternum lifts as the chest expands. Spine rises from the support of the pelvis anchoring.
Vyana: Find extension from the front knee to the back heel. Lengthen up through the spine and the waist. Cobra action of the chest broadens collar bones and expands the chest. Radiate energy from your fingers and toes.
Udana: Back quadriceps activate and lift up, lengthen through the back of the neck as the skull floats skyward. Gaze forward toward your fingertips.
COMMON MISALIGNMENTS
-hips in external rotation
-too much apana in the back leg
-too much apana in the shoulders
-kyphosis of spine
-lack of vyana through whole asana
ASANA NOTES AND BENEFITS
-strengthens the ankles and legs
-strengthens the shoulders and muscles of the back
-tones the abdomen
-improves balances and posture
FOUNDATION ANATOMY
HA/Solar - contract - triceps, anterior deltoid, trapezius (lower fibers), rhomboids, spinal extensors, adductors
Front leg: iliopsoas, quadriceps, tibialis anterior
Back leg: glutes, quadriceps (lower fibers), hamstrings (upper fibers)
THA/Lunar - lengthen - biceps, posterior deltoid, trapezius (upper fibers) pectorals, core abdominals (eccentrically contracted), abductors
Front leg: glutes, hamstrings (eccentrically contracted), gastrocnemius,soleus
Back leg: iliopsoas, quadriceps (upper fibers), hamstrings (lower fibers)
THREE PART VINYASA
coming soon