Posted by on 8/17/2021 to
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Warrior I Yoga Pose
(Virabhadrasana I)
Name: Warrior I
Sanskrit: Virabhadrasana I
Pronunciation: veer-uh-buh-DRAHS-uh-nuh I
Pose Level: Beginner
Step-by-Step:
• Startin Tadasana
• Take a big step back with your right leg
• Place the sole of the foot on the ground by rotating the tip of the foot about 30-45 ° towards the edge of the mat
• Bend the knee in front so that it is in line with the ankle
• Straighten your back leg
• Raise your hands upwards, stretching the spine
• Keep your shoulders down
• Open the chest
• When you feel stable, deepen the bend so that your thigh is parallel to the floor
• Maintain the position with normal breathing and looking forward
• If you notice that your hips tend to move sideways, go back to Tadasana and push your right foot back, keeping it in line with the other, and lift the heel
Benefits:
• tones and strengthens the lower limbs: the muscles of the legs, ankles, calves
• opens the chest improving respiratory capacity
• improves physical, psycho and emotional balance
• promotes concentration
• strengthens the back by making the spine more flexible
• helps relieve tension in the neck, shoulders and back
• helps reduce sciatica pains
Pose Modifications
If it is difficult for you to keep your rear heel on the ground:
try to place it on a non-slip yoga blanket in order to keep it slightly raised;
or hold it up and slowly try to lower it by working on your breathing.
If you find it difficult to align your hips, bring your front foot slightly outwards, so that the alignment is heel-to-heel instead of heel-to-arch of the rear foot. This will certainly make it easier for you to take the position.
If you find it difficult to join your hands above your head:
keep them shoulder-width apart;
widen them to the height of the hips; warrior variation 1
or place them on your hips.
If you have a problem with your shoulders and still want to do the Warrior 1 stance to strengthen your legs, you can do it with your hands on your hips.
If, on the other hand, you want to lighten the load on your legs:
you can reduce the distance between the legs;
Contraindications:
This is when it is best to avoid this position or otherwise do it under the eyes of a teacher.
If you have high blood pressure problems;
If you have heart problems;
If you have a neck injury, keep your head in a neutral position and don't look up;
If you have a shoulder injury, do not put your palms together or keep your hands down without lifting them, otherwise you could worsen your condition.
Poses Commonly Transitioned too:
Warrior II
Poses Commonly Used Before Hand:
Tadasana, Warrior III