Also known as Virabhadrasana II, this pose helps strengthen the quadriceps, shoulders and abdomen while stretching the inner thighs, chest and hips. It also can aid in relieving backaches and improving posture/balance.
– Begin standing with your legs shoulder-width apart and start with a few deep breaths in and out. On a deep exhale, step out with either your left or right foot so that your feet are approximately 4 feet apart. Turn the foot you stepped out with 90 degrees in front of you. Your feet should be perpendicular to one another.
– Raise your arms to about shoulder length so that they are parallel to the floor with your palms facing downwards.
– Let out another deep breath and bend the knee of the leg that you stepped with over your ankle. Your bent knee should create a 90 degree angle with the floor.
– Keep your arms parallel and stretched out, looking over the tips of the fingers in front of you.
– Gently tighten your abdomen and hold the pose for 30 seconds to 1 minute and continue the deep slow breathing.
– Repeat on the opposite foot.