veer-ah-bah-DRAHS-uh-nuh one
A powerful standing posture that embodies the spirit of a spiritual warrior. It builds heat by grounding through the back leg while lifting the heart and gaze to the sky.
Ground the back heel.
Square the torso forward.
Reach high through the side body.
Front foot straight; back foot at 45 degrees.
Bend front knee over ankle.
Knit the ribs together; lengthen the tailbone.
Strengthens legs and glutes
Stretches hip flexors (psoas)
Opens the chest
Cultivates focus
Builds confidence and power
Press the outer edge of your back heel into the wall. Use this resistance to steer your back hip forward.
Squeeze a block between your palms overhead to engage the serratus anterior and keep arms parallel.
Stand behind the student. Place hands on their outer hips. Gently guide the back-leg hip forward and the front-leg hip back to square the pelvis.
Do not force the rotation if the student's back knee feels torqued.
Stand behind the student. Place your hands on the tops of their shoulders (trapezius). Gently press down and out to create space between ears and shoulders.
Ensure their neck is neutral before pressing.
Turn your hips forward
Turn your body forward, letting your hips naturally align with your spine.