veer-ah-bah-DRAHS-uh-nuh two
A foundational standing pose that builds fierce lower-body strength and unwavering concentration. It emphasizes the opening of the hips and the expansion of the chest and arms.
Open hips to the side.
Arms parallel to the earth.
Gaze sharp over front fingers.
Front foot forward, back foot parallel to the back edge.
Align front heel with back arch.
Bend front knee to 90 degrees.
Stack shoulders directly over hips.
Strengthens legs and glutes
Opens hips and groins
Develops focus
Cultivates stamina
Practice with your back against the wall. Ensure both arms stay in contact with the wall to keep the chest open.
Place a block between your front knee and a wall. Press into it to prevent the knee from collapsing inward.
Stand behind the student. Lightly hold their back wrist. As they reach forward, gently pull the back wrist to create traction.
Ensure the student doesn't lock their elbow.
Place one hand on the student's bent-knee thigh near the hip crease. Apply gentle downward pressure.
Avoid pressing on the knee joint itself.
Look at your hand
Focus your gaze over your middle finger, allowing your eyes to help steady your mind.