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.