The Latest 10 Asanas

No.11 - 2010-11-28
Virabhadrasana - Pose of the Warrior

No.10 - 2006-11-14
Yoga Mudra - Seal of Intent

No.9 - 2006-11-14
Matsyasana - The Fish

No.8 - 2006-11-14
Halasana - The Plough and Sarvangasana - Shoulderstand

No.7 - 2006-11-14
Bhujangasana - The Cobra

No.6 - 2006-11-14
Dhanurasana - The Bow

No.5 - 2006-11-14
Salabhasana - Locust

No.4 - 2006-11-14
Uddiyana Bandha - Stomach Lift

No.3 - 2006-11-14
Chakrasana - The Bridge

No.2 - 2006-11-14
Paschimotanasana - Forward Stretch

Show all Asana's

2010-11-28 - Virabhadrasana - Pose of the Warrior

1. Stand in Tadasana (Mountain Pose). Ensure your feet are together. Centre yourself. Exhaling, bring the hands into prayer position in front of your heart.

2. Inhaling, stretch the arms to the sides at shoulder height and step the feet wide apart.

3. Exhaling turn the left foot inward to a forty five degree angle, the right foot outward to a ninety degree angle. Rotate the body (including hips and chest) to the right. Arms should remain extended outward from the sides of the body.

4. Inhaling, raise the arms above the head. Stretch! Bring the hands into prayer position. Draw the abdominal muscles backward toward the spine. Feel the energy flow up the arms and into the fingertips. Lift the chest away from the waist, and feel yourself become tall and thin. Experience the energy move down the legs; grounding, steadying. Keep the hips squared to the front.


5. Exhaling, bend your right knee until it forms a right angle directly over the right foot.

6. Hold. Press the left heel into the floor and push the left hip forward. Attempt to achieve the maximum lift and expansion in the chest. Reach up through the arms. Stretch, feeling the energy move upward.

BREATHE (without strain)

7. Inhaling, straighten the right leg. Lower the arms to shoulder height. Turn the feet toward the front. Exhaling, lower the arms beside the body. Step the feet together.

8. Stand quietly with the eyes closed. Relax and experience the body.


9. (continues from No 6) Stretch the arms over the head, palms together. Stretch and lengthen.

10. Exhaling, take you head back to look upward. Inhale as you stretch upward. Exhaling take your hands further backward, bending back. Pull head forward in line with the arms.

11. Inhaling, straighten the knee, lower the arms to shoulder height, hold. Turn to face the centre. Lower the arms to the sides. Jump the legs together. Stand.

12. Breathe. Relax.


- Chest is expanded so helps deep breathing.
- Relieves stiffness in shoulders and spine.
- Cures stiffness in neck, ankles, knees and hips.
- Strengthens the body; particularly legs, back, shoulders and arms.
- Brings flexibility to back, hips and shoulders.
- Energises.

SANSKRIT NAME - Virabhadrasana (pronounced Vir-a-bha-dras-san)

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