Mahaveer asana (Warrior Pose)
- Stand erect in Tadasana with legs joined together and arms by the sides.
- Stretch your left leg and place it in front while exhaling.
- Bend the left leg at the knee so as to form a right angle between the thigh and calf.
- Join the palms of your hands and place it on the knee.
- Keep the right leg straight.
- Inhale and raise both hands above your head.
- Stretch your arms further up.
- Bend the upper part of your body backwards.
- The inner side of upper arms should be touching the ears.
- Balancing your body, bend your neck and head downwards.
- Increase the curvature of the back to the maximum limit.
- Gaze up.
- The right leg should not bend and the sole of both feet should be on the ground.
- Stay in this posture till you feel the strain.
- Exhale slowly and straighten your trunk.
- Inhale and bring the hands down on the knees.
- Return your left foot to the original position aligned with the right foot, as you exhale.
- Relax and perform the same with your right leg stretched forward.
- Stand erect and keep the feet about two feet apart.
- Take hands backward, crossing the arms at the elbows.
- Extend the left leg one-foot ahead.
- While exhaling, bend the head and touch the toes with the forehead.
- Retain this pose for a while. Inhaling, come to the original position repeat with the right leg extended.
It relieves pain of the knees and legs, reduces obesity of the abdomen and waist and increases tolerance power.