Virabradrasana A (Warrior 1)

Virabhadrasana (Vīrabhadrāsana) = Warrior Posture

Dṛṣṭi: añguṣṭhamadhye = to the middle of the thumb

Stand with the feet wide apart and the hands on the hips.

Turn one foot out to the side and the other in towards it at an angle – so that the feet are 45 degrees to each over.

Bend the knee over the ankle of the foot that is turned out fully. The hips should be facing the bended leg.

Inhale and stretch the arms up above the head, hands together or shoulder distance apart if the former causes strain. Keep the legs strong and the feet firm.

Relax the shoulders and gaze up towards the thumbs (or between the hands).

Dip the chin if there is any strain on the neck and just use the eyes to look up.

Hold for three breaths, then repeat on the other side.

Do two on each side.