Virabhadrasana

 virabhadrasana

Begin in tadasana. Step feet apart, taking a wide stance. Pivot left foot out about 45 degrees. Turn torso right, square hips, bend right knee, and pivot right foot out so it points ahead in alignment with knee. Bend knee forward until thigh is parallel to  floor. Draw shoulder blades together and down. Reach arms above  head, palms facing each other, lengthening spine. Gently arch back while gazing upward. To come out- lower hands while straightening front leg and push back into tadasana. Repeat on left side.
Benefits: improves balance, strengthens legs, back, arms. opens chest and shoulders
Contraindications: high blood pressure, heart problems, shoulder or neck injury