INSTRUCTIONS

• Stand at the front of your mat in Mountain Pose (tadasana).
• Step the right foot back 3-4 feet, keeping the heel lifted.
• Square the shoulders and pelvis facing forward.
• Draw the belly in, lengthen the tailbone.
• Raise the hands palms down overhead, turing palms toward each other as you reach the top.
• INHALE and lift yourself a bit from the heart (chest) towards the sky.
• Lift the shoulder blades and push them back into the body.
• Shoulders should be away from the ears.
• Tighten the quadriceps.
• EXHALE and bend the knee to 90 degrees from the right buttock, , keeping the belly drawn in.
• The calf and thigh should form a 90 degree angle.
• Readjust your tailbone to be tucked back under if necessary.
• Place the right heel down, turing your toes slightly to the right.
• Activate that back leg by pushing into the mat with your pinky toe.
• The balance of weight should be equally distributed between both legs.
• Gaze (Drishti (DRISH-ti)) towards your hands but don’t strain your neck backward.

Coming out of Virabhadrasana

• INHALE and stretch your arms back down to your sides.
• Bring your right leg forward and bring your feet back together.
• Return to Tadasana.