This pose is named after the mythic warrior-sage,
Virabhadra. This challenging pose strengthens the entire body
while improving mental capacity and self control.
It builds, shapes and tones the entire lower
body. It tones the abdominal section and helps to prevent, reduce
and eliminate back pain. The entire upper body -front and back-
is worked and doing this pose increases the capacity of the respiratory
system.
To view in flash
- click the image below
Instruction Table
1
Stand in mountain
pose continuing with your smooth flowing breath.
2
Jump your feet sides ways and sweep your
arms out to the side so your ankles are below your wrists.
Establish your foundation, by pulling your knees and thighs
up, tucking your tailbone under, pushing your feet firmly
into the floor.
Visualise an imaginary line running
vertically down the centre of your body, dropping your shoulders.
Squeeze your arms and legs away from the centreline.
3
Keep an awareness of this line
as you turn your right foot out to 90 degrees and turn your
left foot in to 70 degrees. Ensure the heel of your front
foot aligns with arch of your back foot, hips facing forward.
If your body wants to turn off centre, counter-act it by pushing
simultaneously in opposite directions from the centre line.
4
Inhale, an as you
exhale bend your right leg, pulling up with the outside and
inside of the thigh to form a right angle at the knee. Only
go as low as you can with out turning your hips off centre.
Ideally you want your knee directly above your ankle with
you leg coming vertically out of the floor like pillar. Keep
the power flowing through the back leg into the floor.
5
Inhale lift the spine; exhale turn your
head to look over your right arm. Take a few deep breaths
through the nose.
Hold the pose and breathe smooth.
Reverse the procedure back to mountain pose
and repeat back to the other side.
