Vira wha?

Virabhadra = A legendary warrior, metaphorically fighting self-ignorance
Asana = posture, seat, connection to earth

Benefits

1. Strengthens the shoulders and arms
2. Strengthens and stretches the thighs, calves and ankles
3. Strengthens the core

What to Watch Out For

Be careful in this pose if you have high blood pressure, heart problems, or neck problems (look straight ahead instead of up at your hands).

Step by Step

As in all yoga postures, the breath is vital. I’ve written more here on how to breathe yogically.

1. From Downward Facing [Dog/Adho Mukha Svanasana), inhale, bend your knees and step your right foot forward, about one leg’s length away from your back foot. Exhale here, and then inhale up into a standing posture, legs planted wide.

2. Wiggle your feet apart, until they’re standing on two imaginary train tracks, still one leg’s distance apart. Angle the back foot in line with the direction of the knee, and the front foot parallel with the long edge of your mat. Spread your toes.

3. Square your hip bones to the front of your mat.

4. Exhale and sink your hips down towards the earth as you bend just your front knee—directly over your front ankle. Check out your toes and see if you can see your front foot big toe inside your bent knee. Tip your pelvis so your pubic bone comes forward, drawing your belly button in to strengthen your core.

5. Inhale and lift your hands to the sky, letting your shoulders drop, pressing your palms together only if your shoulders are injury-free. You can look up at your hands if that works for your neck.

6. Breathe deeply here.

Off The Mat

This pose can challenge our balance and leg strength. Often, our mind jumps in with thoughts like, “This is too hard. I want out now. I can’t do this.” But when we stay, and breathe, we learn that we can. This is a powerful lesson we can take off the mat.

What changes have you felt in your everyday life, as a result of exercise?

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