Sanskrit: Virabhadrasana
VEER-ah-bhah-DRAH-sah-nah two
Benefits
Strengthens legs and arms; stretches groins and chest
Stimulates abdominal organs
Increases stamina; improves focus
Standard Cues
Begin standing. Step your feet 3 12 to 4 feet apart with an inhale. Bring feet parallel.
Bring your arms to shoulder height, palms facing down. Turn your right foot 90 degrees to the right.
Bend your right knee with an exhale, bringing the thigh parallel to the floor. Align knee over ankle. Gaze past your right fingers.
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
Stretch hands away from each other
Lengthen tailbone toward floor
Anchor outer edge of foot to floor
Precautionary Warnings
Avoid this pose if you have high blood pressure.