Virabhadrasana(Warrior) I

Sanskrit Name : (Vira - Warrior, Bhadra - Fierce, Asana - Pose)

Duration: 10 secs-1 min

Instructions

1. Begin in Mountain Pose(Tadasana), standing straight with your feet together and hands on the side.
2. Inhale and as you exhale step your feet wide apart. Make it deeper till you can balance comfortably.
3. Turn your right foot to right at 90 deg and left foot angled at 45 deg inward. Align the feet in straight line.
4. Turn your torso to the right and raise both your arms upward.
5. Reach up strongly through your arms. Keep your arms parallel or in prayer position.
6. Right leg(Front leg) should be bent in 90 deg and left leg (back leg) should be fully stretched. Go deeper as you gaze up at your fingers.
7. Hold the pose starting with 10 secs upto 1 min and BREATHE.
8. Release the pose by lowering the arms, turning head back to front and bringing the legs together. 
9. Reverse the position of the foot and  repeat the steps 1-7 on opposite side(left).

Physical Benefits

1. Strengthens feet, hamstrings and quadriceps.
2. Strengthens the arms, shoulder and back muscles.
3. Stretches the chest/lungs and improves breathing capacity.

Mental Benefits

1. Promotes deep concentration.
2. Make our mind calm and clear.

Therapeutic Benefits

1. Sciatica

Limitations

1. High blood pressure.
2. Heart problems.