Warrior I Vira bhadrasana I

The Sanskrit word vira (pronounced vee-rah) is often translated as "hero" and bhadra (pronounced bhud-rah) means "auspicious." This posture, also known as just warrior, strengthens your legs, back, shoulders, and arms; opens your hips, groin, and chest; increases strength and stamina; and improves balance. As its name suggests, this posture instills a feeling of fearlessness and inner strength. The following steps get you going:

1. Stand in the mountain posture and as you exhale, step forward approximately 3 to 3V2 feet (or the length of one leg) with your right foot (see Figure 7-7a).

Your left foot turns out naturally, but if you need more stability, turn it out more (so that your toes point to the left).

2. Place your hands on the top of your hips and square the front of your pelvis; release your hands and hang your arms.

3. As you inhale, raise your arms forward and overhead and bend your right knee to a right angle (so that the knee is directly over the ankle and the thigh is parallel to the floor) as shown in Figure 7-7b.

If your lower back is uncomfortable, lean the torso slightly over the forward leg until you feel a release of tension in your back.

4. As you exhale, return to the starting place in Figure 7-7a; soften your arms and face your palms toward each other, looking straight ahead.

5. Repeat Steps 3 and 4 three times and then stay in Step 3 for 6 to 8 breaths.

6. Repeat Steps 1 through 5 on the left side.

Figure 7-7:

The warrior is a position of power and strength.

Figure 7-7:

The warrior is a position of power and strength.

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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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