In Sanskrit, 'Vira' means hero, 'bhadr' means friend, and āsana means posture, or pose. This is 'Warrior 1' pose, and is named such for a mythical warrior.
In this pose your chest is fully expanded, so to help with deep breathing. It also helps to relieve stiffness is back and neck, as well as a powerful pose that engages the muscles in
the hips (think psoas (said "so-az" muscle). If you're a runner, this pose will be great for you.
1. From Downward Facing Dog (if you need cues for downward dog go back to the blog page, it's there too), lift your right leg high. Point the toe, engage the thigh.
2. Look up between your hands. Right foot to right hand. Look back, back foot flat, turned 15-45%.
3. Right knee over your right foot. Back leg is strong, foot touching the ground.
4. Inhale, rise up, out of your waist. Arms up, overhead. Biceps by your ears, palms facing together. Shoulders back and down, away from your ears. Chest should be facing the sky, chin away from chest. Bellybutton sucked in towards your spine.
5. Find yourself in the mirror, square your shoulders and hips. Stay here for 3 breath cycles.