The Warrior Pose Variation

BENGALURU: How to practise

• Stand in samasthiti with mind and body relaxed.
• Step back with your right leg as you exhale.
• Left foot facing straight and right foot out to the right at 90 degrees.
• Lift your arms up in line with your shoulders and inhale, parallel to the floor and palms facing down.
• Align heels of both your feet.
• Exhale and bend your left knee in a manner so that it does not cross the ankle and the left thigh is parallel to the floor.
• Keep your right knee straight and press the outer right heel firmly to the floor.
• Elongate your spine and firm the sides of your hips.
• Do not lean the torso over left thigh and draw the abdomen slightly in.
• The shoulders and pelvis should be in one line as your body is in a right angle.
• Extend through collar bones and fingertips, with your gaze focused on left fingers.
• Stay in this calm and composed pose for 30 seconds to a minute.
• On inhalation, gently come out of the pose (kick legs and shake hands to relax muscles).
• Change the orientation of the feet to other side and repeat on right side.
• 3-4 cycles of this asana are ideal.

Benefits

•    Stretches inner thighs, groin, chest, lungs and shoulders.
•    Corrects pain and soreness around sacrum.
•    Therapeutic for sciatica, flat feet, infertility, osteoporosis and carpel tunnel syndrome.
•    Opens hip joints.
•    Strengthens thighs, calf muscles, ankles and hips.
•    Stimulates abdominal organs.
•    Tones and strengthens the chest muscles.
•    Improves memory and concentration

Caution

People suffering from neck pain should look straight and not towards the fingers. If you have diarrhoea or high blood pressure, do not do this asana.

Grand Master Akshar,Akshar Power Yoga Academy, #4004, 100 Feet Road, Indiranagar

akshar@aksharyoga.com