Warrior Pose Variation ("Virabhadrasana")

Description

Stand up, then take a big step back with one foot, with your front foot pointing forward and your back foot turned out to the side, at about 60°–90°. Bend your front knee, keeping a stable base in your foot and your knee tracking in the direction of your toes, your back leg straight and engaged, and the outer edge of your back foot firmly planted on the floor. Open your pelvis to the side while keeping your torso upright, extend your arms horizontally in line with your shoulders, palms facing the floor, and keep your shoulders down and away from your ears. Keep your neck long, with your gaze directed over your front hand, and keep your breathing calm, aiming for stability on your supports and openness in the position, then return to the starting position and repeat on the other side.

Settings

Equipment

No Equipment

Positions

Stand Up

Muscle groups

Lumbar rotatorsLumbar extensorsHip abductorsHip flexorsHip adductorsHip extensorsShoulder abductorsThoracic rotators

Difficulty

Easy

Movement

AbductionRotationsExtensionFlexion