Position of Readiness
Stand in Tadasana.
Standing in Tadasana (mountain pose) take a large step forward, bending your leading leg at knee and sinking into the posture, keeping the feet hip width apart and facing forward. Make sure the right knee is directly over the right ankle. If you need to, slide the feet further apart.
Standing in Tadasana (mountain pose) take a large step forward, bending your leading leg at knee. Lift your arms parallel to the floor with palms down.
Turn your right foot in slightly to the right and your left foot out to the left 90 degrees. The left heel should be aligned with the right heel.
Bend your left knee over the left ankle, so that the shin is perpendicular to the floor.
Make the left thigh parallel to the floor.
Push your fingertips away from your shoulders parallel to the floor.
Press the tailbone slightly toward the pubis. Turn the head to the left and look out over the fingers.
Retain this position for 30 seconds to 1 minute.
Inhale to come up. Reverse the feet and repeat for the same length of time to the left.
Strengthens and stretches the legs, ankles, groins, chest and lungs, shoulders.
Stimulates abdominal organs
Relieves backaches, especially through second trimester of pregnancy
Beneficial for carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica.
Also see Virabhadrasana Warrior Yoga Pose वीरभद्रासन II