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How to do Bhairavasana (Formidable Pose)
Bhairavasana, also known as the Fierce Pose of Shiva, is an advanced yoga posture that enhances balance, flexibility, and core strength. This powerful asana strengthens the legs, hips, and spine while improving posture and concentration.
Step-by-Step Instructions to Perform Bhairavasana
- Start in Dandasana (Staff Pose): Sit straight with legs extended forward and hands resting beside your hips.
- Fold your right knee and hold the right foot with your left hand.
- Slide your right elbow under the right knee and lift the knee upward.
- Gently take the right knee behind the right shoulder and hold the calf with your right hand.
- Rotate the right hip slightly outward and bring the right foot above your head.
- Push your chest forward and place the right ankle behind your head.
- Inhale deeply, lengthen the spine, and press the right palm and left foot into the floor.
- Extend your left arm upward and align your body diagonally from the left sole to the crown of your head.
- Slowly lift your head and look toward the raised hand. Hold the final pose for 3-4 deep breaths.
- Exhale, bring the head back to normal, relax the abdomen, and release the right leg. Repeat the same steps on the left side.
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Benefits of Bhairavasana Yoga Pose
Strengthens knees, ankles, and toes.
Improves flexibility in thighs, hips, and leg muscles.
Enhances posture and spinal alignment.
Reduces back pain and stiffness.
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Indications
Ideal for strengthening core and back muscles.
Beneficial for leg and calf muscle toning.
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Contraindications
Avoid Bhairavasana if you have:
Abdominal, head, or spinal injuries.
Hernia or sciatic nerve issues.
Knee or ankle injuries.
Arthritis or other joint problems.
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Who Can Practice Bhairavasana?
Suitable for healthy adults aged 18 to 50-60 years.
It should be practiced under supervision if you are a beginner.
Who Should Avoid:
Seniors above 60–70 years.
Pregnant women or individuals with chronic back or knee pain.
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Final Pose Picture
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