Warrior 11 (Virabhadrasana 11) is one of the most widely taught asanas, and a great posture for developing strength, stamina and confidence.
This king of standing asanas is rooted in mythology: Virabhadra is the name of a fierce warrior - an incarnation of Shiva - thought to have had a thousand heads, eyes and feet.
As befits a warrior, this is not an asana for shrinking violets.
This is a strong, grounding posture that encourages mental determination as well as manifold physical benefits.
* A great asana for all-round strengthening, especially the chest, lungs, groins and shoulders, as well as the legs and ankles.
* Stimulates the abdominal organs.
* Helpful for back pain and sciatica.
* Virabhadrasana II is also helpful for osteoporosis, flat feet and carpal tunnel syndrome.
* Because of its grounding, confident shape, Virabhadrasana 11 also helps to cultivate confidence, focus and self-belief.
Pointers to remember
* Begin in Moutain Pose (Tadasana) and take a wide - leg length - step to the side.
* Bend the right knee so that it is over the anke. Try not to let the knee collapse to one side.
* Gaze over the right finger tips, while taking care not to strain the neck.
* Take five long, slow breaths.
* Soften the shoulders by ensuring they are away from the ears.
High blood pressure. If you suffer from this, consult your doctor first.
Photography by Rebecca Cockcroft