Advanced SittingIntermediate
Formidable Pose
Bhairavasana
Formidable Pose (Bhairavāsana) rotates the leg-behind-head bind into a side plank, embodying the fierce steadiness of Sage Bhairava.
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How to Perform
- 1
From Leg Behind Head with the right leg hooked, place the right hand on the floor about a foot to the right of the hip.
- 2
Roll onto the outer right hip and extend the left leg along the floor, pressing the left foot firmly down.
- 3
Exhale, lift the hips, and straighten the right elbow, stacking shoulders and keeping the left arm resting on the top leg or reaching skyward.
- 4
Engage the obliques, press the bound leg into the upper back, and breathe steadily as the chest opens.
- 5
Lower with control, reset in Leg Behind Head, and repeat to the other side.
Benefits
- Builds powerful shoulders, wrists, and lateral core strength.
- Maintains leg-behind-head opening while training spinal stability.
- Boosts confidence and focus in asymmetrical balances.
Alignment Cues
- Support hand under shoulder with fingers wide
- Hips stack as the torso rotates upward
- Bound leg stays secure against the neck
- Breath remains smooth to anchor the posture
Common Mistakes
No common mistakes listed.
Contraindications
- • Wrist or shoulder pathology
- • Knee instability in lotus
Recommended Props
BlockStrapBlanket
Tags
AdvancedAdvanced SittingHipsLeg Behind HeadLegsSpineasana