- Step 1: Mountain Pose Stand at the front of your mat with your feet hip-width apart and your weight evenly distributed between them, your spine erect, and your arms at your sides.
- Step 2: Step w/ right foot Step your right foot about one foot in front of your left, and shift your weight onto the right leg.
- Step 3: Extend arms up Extend your arms straight up overhead and press your palms together.
- Step 4: Lift left leg Raise your left leg up behind you, keeping the leg straight as your torso and arms lower in front of you as if your hips are a hinge.
- TIP: If balancing on one foot is difficult, use a wall to stabilize yourself, either placing your hands or your left foot on it before assuming the pose.
- Step 5: Align & square hips When your left leg, back, and arms are parallel to the ground, forming a T with your right leg, square your hips to the ground.
- TIP: To vary the pose, separate your hands, put them on your hips, clasp them behind your back, or reach your arms toward the back foot.
- Step 6: Hold pose Hold the pose for a few slow breaths.
- Step 7: Release pose Release the pose by lowering your leg and simultaneously raising your torso.
- Step 8: Repeat pose Repeat the pose on your left leg, holding it for as many breaths as you did on the right.
- Step 9: Release pose Release the pose by lowering your leg and raising your torso. You’ll have a namesake in no time.
- FACT: Virabhadra’s vanquished enemy was given a replacement head: that of a goat.
You Will Need
- Comfortable clothing suitable for stretching and moving
- A calm place where you won't be distracted or disturbed
- A yoga mat or folded blanket
- A wall