The Primary Series : Standing Asanas

XII VIRABHADRASANA A-B • WARRIOR

Vira=hero

A From downward dog, Adho Mukha Svanasana

1. Inhale, step right foot forward between hands, bend right knee to 90

degrees, square the hips, press back heel and outside of foot into floor,

as you lift arms up over head, palms together, gaze upward and really

emphasize mula bandha.

Drishti: thumbs.

Hold for 5-8 breaths.

2. Inhale, straighten right leg, come up and turn around to other side, bend

left knee, arms up over head.

Virabhdrasana A, left side 5-8 breaths.

B 9. Inhale, keep the trunk straight, a

feeling of being pulled from four directions,

revolve hips open to right, arms out to sides looking over middle finger of

left hand. Bend left knee, tuck pelvis, lift chest. Press back heel and outside

of back foot into floor.

Drishti: tip of middle finger.

Hold for 5-8 breaths.

10. Inhale, come up, straighten legs, revolve around to other side, bend right

knee over right ankle, Virabhadrasana B, right side 5-8 breaths.

11. Inhale, arms back up to Virabhadrasana A facing front, look up to

thumbs.

12. Exhale, hands to floor on either side of right foot and jump back to

Chaturanga.

13. Inhale, upward facing dog.

14. Exhale, downward dog.

15. Inhale, jump through to sitting, legs extended straight out.

Comments

Anonymous said…
great and nice information.

Thanks for sharing...GOOD..
March 5, 2009 at 8:53 AM
Richard said…
I have tried several different styles of yoga, but I keep coming back to Ashtanga. The standing asanas have become my focus for character development...I am so bad at them that it takes a lot of determination to practice these poses. To that end, I made a promise to myself that when I come across a post on the standing series to perform them twice that day. Thank you for the post and the extra development! Namaste
June 29, 2009 at 8:08 AM
Balu said…
A good blog bringing out the secrets of yogs to promote health. The lucid and the simple language in which the various yoga postures are explaned deserves an applause.
December 10, 2009 at 7:29 AM
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