Stand in Tadasana.

Take a deep inhalation and with a jump spread the legs apart sideways 4 to 4 and half feet.

Come to the final pose of Virabhadrasana I on the right side.

Exhale, bend the trunk forward and rest the chest on the right
thigh. Keep the arms straight and the palms together. Rest
in this position, taking two breaths.

Now exhale and simultaneously lift the left leg from the floor by
swinging the body slightly forward and also straighten the right leg,
making it stiff as a poker. Turn the left leg inwards so that the front
is parallel to the floor.

Hold in this pose from 20 to 30 seconds, with deep and even
breathing.

While balancing, the whole body (except the right leg) is to be
kept parallel to the floor. The right leg, which should be fully
stretched and stiff, should be kept perpendicular to the floor. Pull
the back of the right thigh and stretch the arms and the left leg as if
two persons are pulling you from either end.

Exhale and come back to Virabhadrasana I.

Repeat the pose on the left side.

Effects

The illustration conveys the harmony, balance, poise and
power attained by practising this as ana. It helps to contract and tone
the abdominal organs and makes the leg muscles more shapely and
sturdy. It is recommended for runners, as it gives vigour and agility.

All the movements of this asana improve one’s bearing and
carriage. When we stand badly, by throwing the weight on the heels,
we retard symmetrical growth and hamper spinal elasticity. Standing
with the weight on the heels causes the stomach to protrude and
lessens bodily and mental agility. This asana helps one to stand firmly
on the soles of the feet, keeps the stomach muscles in and gives agility
to the body and the mind.