Veerasana – Warrior Pose
Veerasan is a standing positon that gives courage, energy, reduces fats and strengthens the lower back, pelvis and legs.

Veer - brave

The name of this asana does not completely correspond with the Sanskrit name however it roughly means brave, particularly due to the way that the asana is performed as it looks like a brave man taking position to attack his enemy.

Taking the asana position:
 

1. Step the left leg forward at a maximum distance from the right leg.

2. Bend the left knee at a 90 degree angle (calf to ground 90 deg and calf to thigh 90 deg) and place the hands on the knee, palms joined together.

3. Exhale and while inhaling raise the joined hands up over the head, let the neck fall back so the gaze is towards the ceiling and arch the spine backwards. Continue to maintain the asana, breathing normally.

The asana position:
In this position there should be enough distance between the legs. Ideally the front leg should be bent at a 90 degree angle but whatever is comfortable should be performed. The back leg should remain straight. The arms, neck, back and back of the leg form a nice arch which is desirable in this position. To keep an arch there should be some pressure on the back leg and foot to maintain balance and also to move the strain away from the front knee. The arms should remain close to the ears and the neck bent back.

Releasing the asana position:

1. Slowly straighten the body and the neck, lowering the arms back down so the hands rest on the knee.
2. Straighten the knee and release the hands.
3. Restore the left leg to its place and return to standing position.
4. Practice on the opposite side.

Anatomical focus:
The back, pelvis and legs

Awareness:
Deep breathing, (mostly chest breathing as abdominal breathing becomes little difficult as there is stretch is on the abdomen), awareness of arch of the spine and stretch into the hips

Do:

• Place the right foot at a 45 degree angle to the left foot. (The angle may vary as per the convenience of every individual.) 
• Keep the hips and torso facing the front.
• Bend the left leg to a 90 degree angle so the thigh is parallel with the floor if it is comfortable to do so.
• Raise the arms straight over the head with palms joined in Namaskar position.
• Take the arms backwards as far as possible.
• Pull the shoulders back, open the chest.
• Keep both the heels on the ground.
• Stretch the entire body in the backward direction while maintaining the balance and pressing the hips downward.

Don’t:

• Bend the arms or the right leg.
• Try to align the left foot and right foot in one line.
• Loose balance.

Benefits:

• Improves the strength and blood supply to the joints like the ankles, knees, hips, lumber region, cervical region and shoulders.
• Abdominal muscles are stretched so helps to remove fat from the region.
• Helps to maintain the proper balance of the body.
• Improves the flexibility of the spinal column.
• Puts pressure on the digestive organs and increases their efficiency and function.
• Strengthens the legs.
• Puts pressure on the nervous system and improves coordination of the nervous system with the musculoskeletal system.
• Improves balance.
• Relieves tension in the neck and shoulders.
• Expands the chest and diaphragm, encouraging deep breathing.
• Reduces fat around the pelvic region.
• Tones the reproductive organs.

Therapeutic applications:
Obesity
Gynaecological problems
Asthma
Thyroid problems

Precautions and Contra-indications:

• The process of bending backwards should be slow and controlled in order to maintain balance.

Duration: Up to one 1 minute

Additional section -

Variations and tips:
It is important to get the balance of an arch and also a stretch into the legs. Do not try to bend the front knee so much that it is difficult to arch the back. In the same way do not arch the back and prevent the stretch into the front leg.
Make sure that you turn the hips and shoulders to the front before coming into the asana.
Press down with the back leg as well so that there is not too much pressure on the front knee.

Preparatory poses:
Preparatory movement 6, 9 and 10
Trikonasana (Triangle Pose)
Parivarta Trikonasana (Inverted Triangle Pose)

Follow up poses:
Veerabhadrasana

Ancient texts:

Compiled by -Sannayasi Bhaktiratna (Kate Woodworth)