Warrior at the wall Vira bhadrasana III variation

The Sanskrit word vira (pronounced vee-rah) means "hero." Bhadra (pronounced bhud-rah) means "auspicious." This posture improves your overall balance and stability. It strengthens the legs, arms, and shoulders and stretches the thighs — both front and back — and the hips. As with the other one-legged balancing poses, this posture enhances focus and concentration. Check out the following steps:

1. Stand in the mountain posture (see Chapter 7), facing a blank wall about three feet away.

2. As you exhale, bend forward from the hips and extend your arms forward until your fingertips are touching the wall.

Adjust yourself so that your legs are perpendicular and your torso and arms are parallel with the floor.

3. As you inhale, raise your left leg back and up until it's parallel to the floor (see Figure 8-1).

4. Stay in Step 3 for 6 to 8 breaths; repeat with the right leg.

Balancing cat strengthens the muscles along the spine (the paraspinals), as well as the arms, and the shoulders, and it opens the hips. The posture enhances focus and concentration and also builds confidence.

1. Beginning on your hands and knees, position your hands directly under your shoulders with your palms down, your fingers spread on the floor, and your knees directly under your hips.

Straighten your arms, but don't lock your elbows.

2. As you exhale, slide your left hand forward and your right leg back, keeping your hand and your toes on the floor.

balancing posture for beginners.

Figure 8-1:

A safe

Figure 8-1:

A safe

Unite Mind Body Spirit With Yoga

Unite Mind Body Spirit With Yoga

Practitioners of yoga talk about a unification of body, mind and spirit acquired through practicing the yoga exercises and techniques. Learn more within this guide.

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