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90. Veerabhadrasana
Warrior Pose
It takes the tremendous strength of a warrior to "conquer" inner peace. The warrior pose, or virabhadrasana, fills the body with nobility and strength, calling upon the power and nourishment of the sun while firmly planting the feet upon the earth. Vira means "hero" and bhadra means "auspicious," so virabhadrasana means "heroic auspicious posture".
1. Stand with your feet three to four feet apart. Turn your right foot out, and turn your left foot so that it is facing slightly toward the right foot.
2. Bend your left leg into or close to a right angle and rotate your body to the right, directly in line with the left leg.
3. Raise both arms over your head with your palms facing each other. Look straight ahead or upward at your hands. If your shoulders are relaxed, bring your palms together. For those of us with tight shoulders, itÍs best to keep the hands apart, which will help the shoulders stay down away from the ears.
4. Keep your back foot firmly planted and your back leg straight. Push down on your back heel. Take three rich, full breaths.
5. Remember that lift of your arches in mountain pose? Notice what happens when you apply that technique here. Lift the toes of the back foot. Watch the arch slightly lift. Slowly place your toes back on the ground while maintaining the lift in the arch. As the toes touch the ground, let the lift of the arch ascend throughout the rest of your body. Breathe.
6. Return to the starting position and repeat on the other side.
7. Bring your palms together and interlace your fingers over your head, while keeping your index fingers pointed straight up. Keep your shoulders down, away from your ears. Look up at your hands while keeping your neck strong. Imagine strength and energy shooting out of the tips of your index fingers.
1. This exercise has several curative effects. It especially helps systematic breathing and ensures good respiratory function.
2. Since this exercise requires stretching the body, it gives enough strength to the shoulder, back knees, ankles, neck and hands.
3. This exercise is also helpful to those who suffer from obesity and also reduces fat in the region of hips.
4. Both legs are strengthened in this pose. It can also help the knee muscles strengthen.
1. Since this asana involves stiff stretches, one should take care while performing this exercise. Further those suffering from weak heart, pregnant women and ladies during menstruation should avoid this exercise
2. It is advisable to practice this exercise only after acquaintance with other yogic exercises.
3. This pose is quite hard on the lower back. It will be hard to perform on one side if a disc is slightly inflamed or bulging. This can be avoided by reducing the distance of the stance. Taking the legs closer together will greatly reduce the amount of pressure in the lower back.

Purna Dhanurasana
Karna Peedasana
Akarna Dhanurasana
Purna Bhujangasana
Pincha Mayurasana
Vipareetha Shalabhasana
Dhandayaman Ekapada Sikandasana
Parshva Konasana
Ardha Padmotthanasana
viparita karani
Veerabhadrasana 2
Triangya Mukothanasana
Supta Baddha Konasana
Ardha Matsyendrasana
Ekapada Shayanadanda Ekahastha Mayurasana
Baddha Konasana

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