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Journalism of Courage
Trust Shilpa Shetty Kundra to always give fitness goals! Whether Pilates, gymming, or yoga, the Indian Police Force actor always manages to capture our rapt attention. As such, when she demonstrated a yogic routine for flexibility and balance, we took note. “Yoga is my ‘go-to’… at home or on a vacation or back from a vacation. So, today’s routine included the Virabhadrasana and Skandasana, which when done together is a great combination exercise,” said Shilpa.
According to the 48-year-old, the combination of Virabhadrasana (Warrior Pose) and Skandasana (Side Lunge Pose) in a yoga practice is beneficial for strengthening the thigh and core muscles. “It also improves balance, increases hip and pelvic flexibility, and gives a deep stretch to the groin, hamstrings, and adductor muscles. It’s also a great exercise that increases one’s flexibility for more challenging asanas,” said Shilpa.
These two poses, when performed together, create a synergistic effect that targets various muscle groups, enhances flexibility, improves balance, and fosters a sense of focus and calmness, said fitness expert Garima Goyal.
Virabhadrasana, often referred to as Warrior Pose, comes in different variations, with Warrior I, II, and III being the most common. Goyal mentioned that these poses primarily engage the lower body, including the quadriceps, hamstrings, and hip flexors. “Additionally, they stimulate the muscles of the core, shoulders, and arms, promoting strength and stability,” said Goyal.
When integrating Skandasana into the sequence, the focus shifts to the inner thighs, groin, and hip adductors. “Skandasana, or Side Lunge Pose, involves a deep lateral stretch and requires flexibility in the hips and groin. It complements Virabhadrasana by enhancing the range of motion in the hips and providing a stretch to different muscle groups,” Goyal mentioned.
The combination of Virabhadrasana and Skandasana creates a dynamic flow, encouraging practitioners to “move seamlessly between strength-building and flexibility-enhancing postures“. Goyal said that the transitions between these poses promote joint mobility and improve functional fitness. The fluidity of movement helps in developing a more profound mind-body connection, fostering mindfulness and concentration, said Goyal.
As both poses require a strong foundation and engagement of the core, they contribute to better posture and spinal alignment. “This, in turn, can alleviate issues related to poor posture, such as lower back pain. The elongation of the spine in Virabhadrasana and the lateral stretch in Skandasana work together to promote a healthy and aligned spine,” Goyal added.
Beyond the physical benefits, the practice of Virabhadrasana and Skandasana together has profound mental and emotional effects. “The focus required to maintain balance and stability in these poses cultivates mindfulness and concentration. The intentional breathwork integrated into the practice enhances the mind-body connection, promoting relaxation and stress relief,” said Goyal.
