Learn the Warrior Pose - Virabhadrasana

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Incorporate the Warrior Pose, Virabhadrasana, into your pratice.

This tutorial is part of a free, online program devoted to teaching Yoga.
In the next video, you will learn how to perform the Half Moon Pose.

This pose strengthens the legs and abdomen and increases the flexibility in the knee and hip joints.
However, the techniques described in this series are not meant to be prescriptive.
Consult your physician before trying them out.

Sitar by Shri Basab Sen - "Abhogi" & "Jhinjhoti"
"Kast - Paradise" published by Alter K

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In this video, you will learn the Warrior Pose, also known as Virabhadrasana.

Stand straight and breathe normally with your feet shoulder-width apart and heels aligned.

Inhale and spread your legs wide.

Turn your upper body and the right foot 90 degrees to the right and your left foot slightly inwards.

Your face, trunk, right knee and right foot are now facing one direction.

Keeping your weight centered, exhale and bend your right leg until your right knee is above your right ankle.

Your back leg should be straight.

Bring your palms together in front of your chest and lift your hands above your head in line with your forehead.

Tilt your head back to turn your gaze upon your hands and stretch your spine.

Hold the pose for 30 seconds, breathing naturally.

Now, with your feet still held apart, repeat the process on the left side.

Exhale as you get back to the initial stance and relax with your feet apart and hands by your side.

As you get more balanced, try to take your palms behind and arch your back further.

This pose strengthens the legs and abdomen and increases the flexibility in the knee and hip joints.

You have now learnt Virabhadrasana, the Warrior Pose.

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