Sequence – How to Approach Vīrabhadrāsana III

  1. Adho Mukha Virasana (agna chakra, i.e. centre of the eyebrows, resting on a brick)
  2. Adho Mukha Svanasana (heels to the wall, rest head)
  3. Uttanasana (Feet hip-distance apart, groin resting on the back rest (use blanket if needed), pubis lifted goes over and beyond the backrest. Rest the head on the chair seat. Use more height as needed on the chair seat) (The legs have to be firm)
  4. Adho Mukha Svanasana (thumb and index fingers to the wall, brick to rest the head)
    After a minute, Eka Pada variation – bring the feet together – stabilise, then lift one leg at a time without losing the symmetry of the hips.
    Then, rest in Adho Mukha Virasana.
  1. Uttanasana to Urdhva Prasarita Eka Padasana (Go into 3. After a couple of minutes, bring the feet together, stabilise, then Exhale to lift one leg at a time) 
    If needed, add a bolster or bricks under the hands to raise the height if necessary, as in the photo)
  1. Virabhadrasana 2 (maintain the anus and the crown of the head aligned)
  2. Virabhadrasana 1 (tailbone tucked in, navel back)
  3. Virabhadrasana 3 (learning variation)
    Using the chair as in the Uttanasana, keep your arms stretched, shoulders moving away from the ears, trunk parallel to the floor. Feet together, raise the leg.
    Then stretch the opposite arm.
  1. Sit in Virasana for a few mins – then – Virasana Twist (Do it on the floor if you do not know how to do it on the chair)
  2. Supta Malasana (rest)
  3. Supta Swastikasana (legs crossed on the bolster)