Pronunciation: (vee-rahb-had-RAHS-ana)
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Benefits: As with other Warrior poses, this stretches and strengthens your thighs, calves, and ankles, as well as your shoulders, arms, and back. It is a great stretch for the abdomen, neck, heart, and shoulders. This pose helps to develop your core and balance.
How it's done:
- Begin in Mountain Pose at the front of your mat
- Take a big step backward with your right leg, and bend left knee so you are in a lunge position, aligning knee over the left ankle
- Align your heels and then turn your right heel out 60 degrees (please note that although the pictured model's heel is lifted, your heel should remain down)
- Your hips should be squared and facing forward
- Your arms are lifted above your head, with biceps in line with your ears
- Your hands can be palms together, touching, or separate, fingertips open or closed
- Shoulders are relaxed
