A Complete Guide to Bhairavasana. Intro, Benefits & Steps to Perform

Bhairavasana, also known as side plank, is a more advanced version of Vasisthasana that really opens the hips. In Iyengar Yoga, the pose known as Kala Bhairavasana is the destroyer of the universe in the third series of Ashtanga Yoga. It stabilizes the body, on the one hand, one behind the head, and one on the ground. From a mental and physical standpoint, it’s a powerful pose. It goes against the body’s natural tendency and requires opening and expansion at a very difficult point. Bhairavasana yoga is a pose that involves twisting the torso, bending at the sides, and stretching the arms, core, hamstrings, legs, and hips. In addition to opening the hips, this yoga opens a doorway to immense physical strength, mental equilibrium, and calmness.

Lord Bhairava is honored with a very advanced yoga posture or asana that opens the hips. He is deeply associated with demolition and destruction and is a fierce manifestation or incarnation of Lord Shiva. As a result, the “Destroyer of the Universe Pose” is another name for this pose. All of our evils are eradicated by this Lord Shiva incarnation. Ego, illusions, fears, arrogance, ignorance, attachment, bad habits, extreme pride, and all of the other things that prevent us from reaching our full potential are examples of these evil or harmful aspects of ourselves. These things make our way of life and happiness harder to achieve.

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How to do Bhairavasana Yoga?

Before you start practicing this pose, it is advisable to perform preparatory poses.

You can follow these preparatory poses if you don’t know how to do Bhairavasana:

  • Camatkarasana- Wild thing pose
  • Vasisthasana crunch- Side Plank Pose Crunch
  • Vasisthasana variation- Side Plank Pose Arm Overhead
  • Hindolasana- Seated Cradle

 Steps to follow

 Here are some steps to follow while practicing Bhairavasana:

 Let’s begin by sitting in the staff pose with your legs extended in front.

  • Grab the foot with your left hand as you bend your right leg at the knee.
  • Make sure your right elbow is under your right knee, and raise your right knee slightly higher.
  • Holding the right calf with the right hand, place the right knee behind the right shoulder.
  • Draw your right foot up above your head while slightly rotating your right hip.
  • Place the right ankle behind the head by further pushing the chest forward.
  • Assume a side plank on the right side while inhaling, lengthening the spine, and pressing the right palm and left foot on the floor.
  • Arrange the body diagonally from the left heel to the head by raising the left arm up.
  • Look at the left hand with your head raised.
  • Take three to six deep breaths while holding this pose.
  • Lower your body, ducks your head forward, and push your abdomen in to release the right leg as you come out of the pose. Also, repeat it on the left side.

Benefits of Bhairavasana Yoga

 Here are some of the benefits of Bhairavasana:


The pose may improve your body’s flexibility. It has the ability to stretch the muscles in your legs, hip flexors, and spine.

Improves digestion

Practicing this posture can greatly improve your digestion if you experience stomach problems or discomfort after eating. This position can help massage your abdominal organs regularly.

Body toning

 Bhairavasana yoga can also help you tone your abdominal muscles and lose fat in your belly.


The yoga pose can also help you strengthen your wrist, oblique, and leg muscles. Because it strengthens various body muscles, Bhairavasana yoga is included in numerous yoga sequences to target the hip, hamstring, core, abdominal, triceps, and biceps muscles. As a result, hip opening and core yoga sequences frequently incorporate them.

Reduces reproduction and menstruation problems

This is a lesser-known benefit of Bhairavasana yoga, that this posture has been shown to be very effective at relieving menstrual discomfort. Additionally, it may stimulate the ovaries and uterus.

Benefits overall health

In addition to enhancing blood circulation and raising hemoglobin levels, it can also help you lose weight. Sinusitis, insomnia, infertility, and high blood pressure are all conditions that can benefit significantly from this pose.

Precautions You Need to Know

  •  If you suffer from any injury, be it a shoulder, wrist, neck, knee, spine, or other, you should not attempt this pose. Those suffering from severe hip injuries, hernias, or sciatica should also avoid this condition.
  • Keep in mind that this is a pose that advanced Yoga practitioners should only do. It requires standing, strength, balance, stretching, a twist, and a side-bend.
  • According to experts, you should do this yoga pose first thing in the morning. Because the food is digesting then, it is best to practice it in the morning. In addition, the body possesses the energy required to perform the pose correctly. You can also practice the pose in the evening if you cannot do so in the morning for any reason. However, you must wait at least three to five hours between meals to practice this pose.
  • This pose should never be done during pregnancy or menstruation. Otherwise, women may encounter serious challenges.
  • It is best not to perform the Bhairavasana yoga pose if you have an acute spinal column injury or problem because it may worsen the problem. In the worst-case scenario, you may experience debilitating pain, necessitating immediate medical attention.
  • Make sure that performing this yoga pose can be quite challenging. As a result, it is preferable to enroll in a yoga class and learn and practice under the guidance of an experienced instructor. It’s simple to perform at home once you’ve mastered the pose and the training.

If you start practicing Bhairavasana yoga, it can be perfect for your body and mind. You will be open to facing life challenges and overcoming negative emotions with practice. This pose motivates Muladhara and Anja Chakras, connected with inner peace, sensitivity, and instinct. This pose is challenging, but its mental benefits make it worth trying asana. And with proper training and practice, you can master it without any trouble and benefit from the amazing benefits of Bhairavasana.

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