Baddha Virabhadrasana - Humble Warrior

Try out this Asana with me?, Health Challenge InviteRevolved Bird of Paradise

STEPS :

1. Begin standing on the top of your mat, in Mountain Pose. Step your right foot back, and turn it to a 45-degree angle. Keep the leg extended.
2. Bend the left knee, so it forms a 90-degree angle with the floor. Keep it in line with the ankle. 
3. Your front heel and the arch of your back foot should ideally be in the same line. Feel free to move them slightly apart if that’s not natural for you.
4. Bring your arms behind your back, keep them extended and clasp your palms. Open your chest and lengthen your spine. 
5. With your next exhale, begin folding forward next to the front thigh, but keep your spine straight. Use your extended arms as leverage to move deeper into the pose. 
6. Hold for around 3–5 breaths. To come up, draw your belly in and use your core strength to safely lift your torso. Step back to Mountain pose, and repeat the same steps on the other side. 

Benefits

 

• Strengthens the shoulders, arms and back muscles.
• Tones thighs, ankles, abdomen and back.
• Builds stamina, balance and concentration.
• Increases circulation.
• Promotes a calm and clear mind.

Who Can Do

Consult a doctor before beginning an exercise regime.