Viranchyasana I – Virancha or Viranchi is one of the names of Brahma, the Supreme Being, the first deity of the Hindu Trinity, to whom is entrusted the work of creating the world.
- Sit on the floor with the legs stretched straight in front.
- Bend the right knee and place the right foot at the root of the left thigh in half Padmasana.
- Bend the left knee, bring the foot near the trunk and grasp the left ankle with both hands. Exhale, pull the left thigh up and back, bend the trunk a little forward and place the left leg on the back of the neck. The outer side of the left leg just above the ankle will touch the back of the neck.
- Raise the head and neck up, keep the back erect and let go of the left ankle.
- Now raise the left arm up vertically, bend it at the elbow and take it behind the back of the neck over the left leg across the neck. Lower the right arm, bend it at the elbow and raise the right forearm up behind the back till the right hand is level with and between the shoulder-blades. Clasp the hands behind the back between the shoulders.
- Stay in this pose from 10 to 20 seconds with normal breathing. Unclasp the hands, lower the left leg, straighten the right one and return to position 1.
- Repeat the pose on the other side for the same length of time, reading left for right and vice versa.
Effects of Viranchyasana I
Both Viranchyasana II & Viranchyasana I strengthen the back and the neck while the shoulder movements become freer. The thighs and hamstring muscles are extended fully, the abdominal muscles contract and digestive power increases.
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