Sanskrit: Virabhadrasana
VEER-ah-bhah-DRAH-sah-nah
Benefits
Strengthens arms and back; stretches hip flexors
Stretches lungs; stimulates digestion
Increases stamina; improves balance
Standard Cues
Begin standing. Step your left foot back about a leg length with an exhale. Keeping your heels in one line, point your left 45 degrees to the left. Face your torso forward.
Reach your arms toward the sky with an inhale, palms facing each other.
Bend your right knee with an exhale, bringing the thigh parallel to the floor. Align knee over ankle.
Hold the pose and take slow, deep breaths.
Straighten your leg with an inhale, then exhale and step your feet together. Release your arms. Change sides.
Short Cues and Options
Draw shoulders away from ears
Lengthen tailbone toward floor
Align knee over ankle
Keep heels in one line
Anchor outer edge of foot to floor
Precautionary Warnings
Avoid this pose if you have high blood pressure or heart problems.