"I joyfully manifest the power of
Vira = hero; bhadra = kind, gracious,
From tadasana, step your left foot directly to
the left so your feet are a little more than one
length apart. Open your left hip to turn the
foot out 900; make sure that your left knee points
in the same direction as the left toes. The pelvis remains
facing forward if possible; however, it's more important to
align the left knee and toes, which may mean allowing the
right side of the pelvis to rotate forward somewhat. In that
case, turn your right foot in enough to align your right knee
and toes. Align your feet so that a line from the second toe
through the heel of your left foot will intersect the middle
of the instep of your right foot.
Inhale as you bring your arms up to
horizontal, rolling the palms to face up and lengthening out
through the fingertips. Exhale and relax your shoulders,
keeping arms horizontal. Inhale and lengthen through your
spine, then exhale and bend your left knee, bringing it over
your left ankle into a sideways lunge, chest still facing
forward. Keep your hips level, spine vertical, and shoulders
relaxed down away from your ears.
Inhale and lengthen your neck and glide your
chin in, then exhale and rotate your head to look out over
your extended left arm.
Breathe smoothly and naturally as you hold the
pose. Keep your spine long, shoulders soft, and lower jaw
relaxed. Mentally affirm, "I joyfully manifest the power of
God!" To exit, inhale and straighten your left knee as you
rotate your head back to center. Once upright, turn both feet
forward and stretch open through chest and shoulders. On the
exhalation, release your arms to your sides, and step your
feet back into tadasana.
Pause to integrate the effects of the pose,
then repeat to the right side.