yoga for inner strength

by Jessie Chapman
(HarperCollins Australia)

VIRAHADRASANA 11 SEQUENCE

VIRA – WARRIOR FROM INDIAN MYTHOLOGY

A beautiful flowing sequence to stimulate your creative juices and unit the mind and body
POSITIONING: Stand upright and position your feet approximately 15 metres (5 feet) apart. Turn your right foot out 90" and your left foot in 45". Extend your arms out at the side at shoulder height, lift out of your waist and exhale to lunge over your right leg, to create a 90" angle (as shown in the photo). Keep both hips and your chest opening outwards and hold this position for a few breaths, developing stable legs. Inhale to place your left hand on your left leg and raise your right arm over your head in line with your right ear (main photo). At the same time turn, to look up, keeping your chin tucked in and expanding your chest in the second position. Exhale and return to the first position, then inhale back to the second position.
FOCUS: Maintaining a rhythmic flow with the in and out breaths. Keeping both legs strong and your right leg bent.
EYE GAZE: To your right in both positions.
BREATHING: Inhale and exhale fully through your nose.
HOLD: Practice the sequences 5 times then release and change sides.
BENEFITS: Strengthens your legs and knee joints; tones the nerves of your legs; massages the internal organs; creates heat and flexibility.