Virabhadrasana 2 (Warrior Pose 2)
Benefits: Improves breathing capacity by stretching the lungs and chest, reduces fat around the waist and relieves lower back pain.
As with all exercise, you need to listen to your body, keep the back of the neck and spine lengthened and the rib cage lifted. Remember to breathe as you work with the different exercises.
Stand tall in Tadasana (mountain posture), with your back straight, shoulders back and arms by your side. Jump in the air, landing with your feet roughly 1.2m apart. Ensure that your feet are in line with one another and your toes are pointing forward. Press the outer edges of your feet against the floor.
Raise your arms up to shoulder level so that they are parallel to the floor, with your palms facing downwards.
Rotate your left leg to the left, turning your left foot. For balance make sure that your weight in your left foot is centred on your heels, not your toes.
Bend your left knee so that your body forms two right angles, one at your left knee and the other in the hip. Take care not to overextend, your left knee should be in line with your ankle and your weight evenly distributed across both feet. Once balanced, return your focus to your arms, stretching them out fully as though you were being pulled apart in a tug-of-war. Turn your head to the left.
Breathe and hold the asana for 30 seconds, before gently bringing your arms down towards your side and straightening your left knee. Bring yourself back to Tadasana, before repeating the pose on the opposite side.