Veerbhadrasan (Warrior’s Pose)

Procedure 

• Stand up straight—in an upright position—with both feet joined together and arms by your sides, i.e. Saral Tadasan.
• Spread your feet about three feet apart; turn the right foot to the right and twist the whole body to the right side.
• Now inhale (Radhey); while exhaling (Krishna), fold your right knee in such a way that your right thigh becomes parallel to the floor.
• Simultaneously, slide the left foot backward to form a strong base for the posture.
• Ensure that the right shin remains perpendicular to the floor.
• Also, push your left heel back to stretch the left leg.
• With an inhalation (Radhey), raise your arms out to the sides and then overhead and form Namaste Mudra.
• Exhaling (Krishna), try to fix your eyes on the joined hands with Namaste Mudra.
• Now with an inhalation (Radhey), try to stretch your spine and head as much backward as possible.
• Stretch out your arms backward with a gaze at the joined hands with Namaste Mudra for the balance of the whole body.
• Stay in this position at your ease with normal breathing.
• To come back to the base pose, follow the reverse order of the whole process.
• Repeat the same process with the other leg.
• Lastly, come to Shithil Tadasan and relax.

Awareness

• On the breaths synchronized along with the physical movements
• On pressing the hips and knees
• On the unbroken remembering the Holy Names “Radhey Krishna” with your breaths
• On the balance in the final position

Benefits

• Veerbhadrasan is a great boon for all (especially women) as it exercises the lower abdomen, spinal column, and reproductive organs. 
• Particularly, it relieves rheumatic pain, stiffness in the neck and shoulders, strengthens the legs, and makes the waist slimmer. 
• It stimulates the heart and generates heat. 
• The pain from standing or sitting all day while working is easily removed by practicing it systematically.