VIPARĪTA VĪRABHADRĀSANA (विपरीत वीरभद्रासन)
1. Start in Mountain Pose (Tadasana), facing the front of your mat, with your legs slightly apart (about hip distance), keeping your back straight, shoulders and arms down, and palms facing forward. Raise your arms and bend down into a forward bend, placing your fingertips on the mat, slightly bending the knees.
2. Step your right foot straight back, keeping in line with the right hip, and into a lunge. Make sure that the knee of your front left leg is stacked over your left ankle with your foot in line with your knee.
3. Lift your torso and turn your back-right foot out at a 90-degree angle, so that your right heel is in line with the front left heel, and your right knee is facing in the same direction as your toes.
4. Turn your hip so that your hip sockets are in the same direction as your back right knee and toes.
5. Sink down into your hips, making sure to keep your front left leg in alignment, and your back leg straight. Spread your toes and root both feet down into the mat.
6. Extend your arms out to the side and over your legs, in the shape of a ‘T’, and take a deep breath. When ready, lift your chest and exhale, as you begin to bend back into a soft backbend. As you continue to bend, slightly bring your head back, so that you can gaze toward the sky. Extends your right hand down your body to rest on the side of the lower right leg. Make sure not to rest your hand on your knee. Raise your left arm up to reach over your head with your palm open and down and your fingers pointed.
7. Continue to lengthen up through the ribs, opening your chest and relaxing your jaw and neck. Keep your shoulders broad and open with your shoulder blades flat across your back.
8. Hold this pose for several deep breaths. Hold for about 20 seconds to increase strength and flexibility.
9. When ready, release and come back to Mountain Pose (Tadasana) and repeat on the other side.