Warrior I - Virabhadrasana A

Try out this Asana with me?, Health Challenge Invite. V?rabhadr?sana A

STEPS :

1. Take a Tadasana pose (Mountain pose). Separate the legs from a distance of at least 3 to 4 feet with one exhalation. 
2. Raise your arms parallel to the ground and perpendicular to one another. Draw the scapulae toward the hip bone by pressing firmly into the back. 
3. Rotate your right foot 90 degrees to the right while rotating your left foot 45 to 60 degrees to the right.  
4. Right, and left heels should be in line. Exhale as you rotate your torso to the right, trying to keep the front edge of the mat as close to your pelvis as you can. 
5. Exhale, bending the right knee above the right ankle to bring the body into a perpendicular position with the floor. 
6. Lift the ribs away from the pelvis with a forceful reach from the pelvis. You will experience a lift in the back leg, chest, belly, and arms when you land on your back foot. 
7. Bring the palms together if you can. Reach up a little via the pinky sides of the hands with the palms spread apart. 
8. Stay there for 30 to 60 seconds. Exhaling, straighten the right knee while reaching the arms and pressing the back heel firmly into the floor to stand up. 
9. While breathing, rotate the legs forward and relax the arms, or keep them raised for a harder task. 
10. After taking a few deep breaths, bend your legs to the left and repeat for the same amount of time. Return to Tadasana after completing this asana. 

Benefits

• Strengthens your shoulders, arms, legs, ankles and back.
• Opens yours hips, chest and lungs.
• Improves focus, balance and stability.
• Encourages good circulation and respiration.
• Stretches your arms, legs, shoulders, neck, belly, groins and ankles.
• Energizes the entire body.

Who Can Do

Consult a doctor before beginning an exercise regime.