Virabhadrasana as hero s pose.

1.Stay in Tadasana.
2.Deeply breathe in, divide legs on one cm, hands up in sides on a shoulders level, turn with palms down.
3.Right feet turn on 90 degrees to right, and left is slightly to right, keeping left leg stretched,and strained in knee.
4.Breathe out, bend right knee,till a right hip will be for a floor parallel, right shin for perpendicularly to floor, as for between hip and right calf will form a straight corner, bended knee does not out behind an ankle, as just will be on one line with heel.
5.Hands try maximally stretch in sides.
6.Head return to right, look on right palm, back muscles of left leg stretch more bigger, as back side for legs, top spine and pelvis are finding on one line.
7.Keep pose for 30 sec, deep breath, as on breathe out return in position 2.
8.Same exercise doing in other side return left leg for 90 degrees to left, and right feet to left, connect left knee and doing points 3-7 to left side.
9.As such asana having a different,when hands up, head up, stretching spine, and look up on connected palms.
10. As for women's at third variant of asana, grace for forming, from a position nr 3 on breathe out slowly rise left leg, as she will be a parallel for floor, strain right leg, as she for must to be for perpendicularly for floor, look on a big hands fingers, breath normal, leave such pose for 15 sec, attending on a body from a fingers hands till heels will be for earth paralleled, as beginners use for support as balance keeping with wall or table, as leave from a wall one m for, and press to her a palms, raise legs up alternately.As such asana removes cramps in calves muscles and hips, give elast for legs, and tone organs for peritoneum, as all staying pose are needing for forces,and here is too, in weak hart, dizziness does not use her, as for strong peoples this pose stay on very little time!