BAHD-dah veer-ah-bah-DRAHS-ah-nah
A powerful standing pose that combines the strength of a warrior with the surrender of a deep forward fold. It challenges balance, opens the hips and shoulders, and encourages a sense of humility and internal focus.
From Warrior I or II, interlace hands behind the back.
Inhale to lift the chest, then exhale to fold forward inside the front leg.
Allow the arms to reach overhead toward the floor.
Keep the front knee stacked over the ankle and the back foot firmly grounded.
Engage the legs strongly to support the weight of the torso.
Square the chest toward the floor as you descend.
Draw the front hip back and the back hip forward to keep the pelvis stable.
Relax the neck, allowing the crown of the head to reach toward the mat.
Strengthens the legs, core, and back muscles.
Deeply opens the shoulders and chest.
Stretches the hips and hamstrings.
Cultivates humility, surrender, and patience.
Helps release tension and stress through the forward fold.
Hold a strap between the hands if interlacing the fingers behind the back causes the chest to collapse or the shoulders to strain.
Place a block on the inside of the front foot to rest the head or hands on if the full forward fold is too intense or causes loss of balance.
Stand beside the student. Place hands on their interlaced fists and gently guide the arms further overhead, while using a foot or knee to gently stabilize their outer front hip.
Always ask before deepening a shoulder stretch; be very mindful of the student's range of motion.
Place a hand on the student's sacrum or outer front hip, gently encouraging them to ground through the legs and keep the hips square.
Avoid pressing too hard; the focus is on stability.
Fold forward and stretch your shoulders.
Bow with grace, allowing the strength of the legs to support the quiet surrender of the heart toward the earth.