Virabhadra is the name of a fierce warrior. Like any good warrior demands, this posture builds heat, stamina and strength.
To come into this posture, stand with feet together. With an exhalation, step your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out, palms down.
Turn your right foot in slightly to the right and your left foot out to the left 90 degrees. Align the left heel with the right heel. Firm the muscles of the legs.
Exhale and bend your left knee over the ankle, so that the shin is perpendicular to the floor and the left thigh parallel to the floor. Aim the inside of left knee toward the little toe of left foot. Press the right heel firmly to the floor, equally distributing the weight through both feet.
Stretch the arms away from one another, keeping them parallel to the floor. Let the shoulder blades spread apart. Keep the shoulders directly over the hips. Let the tailbone drop gently towards the floor. Turn the head to the left and look out over the fingers.
Stay for 30 seconds to 1 minute. On an inhale, rise out of the pose. Then reverse the feet and repeat for the same length of time to the opposite side.
Shoulders and thighs
Strengthens & stretches the legs, ankles and groin, expands the chest and lungs, shoulders
Stimulates abdominal organs
Therapeutic for carpal tunnel syndrome, flat feet, osteoporosis, and sciatica
For a sensitive or stiff neck, don’t gaze over the front hand; but rather keep the chin in line with the sternum, gazing straight ahead.