How to Do Formidable Pose (Bhairavasana): Step by Step Guide for Beginners

December 16, 2025

What Is Formidable Pose (Bhairavasana)?
Formidable Pose, known in Sanskrit as Bhairavasana, is an advanced side balancing posture that combines hip opening, arm strength and core stability. It is a variation of Side Plank Pose and requires strong engagement through the shoulders, legs and abdomen while maintaining control through the spine.

This pose is physically demanding and should only be practised once a solid foundation of strength, balance and flexibility has been developed. Precision and steady breathing are essential to practise it safely.

When You Should Avoid This Pose
Avoid Formidable Pose if you have an injury to the neck, shoulders, spine, hips or legs. This pose is not suitable if you have a hernia or are recovering from surgery. If balance or joint stability feels compromised, do not attempt this posture.

How to Do Formidable Pose in 3 Easy Steps

1. Set up from a seated position.
Begin in Staff Pose with the legs extended. Bend your right knee and take hold of the right foot with the left hand. Bring the right elbow underneath the right knee and draw the knee behind the right shoulder, holding the calf securely.

2. Transition into side balance.
Rotate the hips and guide the right foot behind the head. Press firmly into the right palm and left foot, lengthen the spine and lift into Side Plank on the right side.

3. Extend and hold.
Raise the left arm straight up towards the ceiling and keep the gaze steady. Maintain even breathing and stay for as long as comfortable. Lower with control and repeat on the other side.

Common Questions

Is Formidable Pose suitable for beginners?
No. This is an advanced posture and should only be practised after developing strength and flexibility in preparatory poses.

What areas of the body does Formidable Pose work?
It works the hip flexors, legs, core, arms, shoulders and abdominal muscles.

How long should Formidable Pose be held?
Hold for a few steady breaths, focusing on control rather than duration.

Does Formidable Pose require strong balance?
Yes. Upper body strength, hip mobility and balance are all essential for this pose.

Preparatory Poses