Warrior I Pose – Virabhadrasana I
Benefits
Strengthens your legs, also opens up the chest and shoulders.
Tips, Observations, and Pointers
- For variations on this pose, you can raise your arms and grasp your elbows with opposite hands or extend your arms to the sides with your palms facing down.
- Place your hands on your hip bones, so you can feel when they are squared forward.
Modifications
Beginners should step the left foot out toward the left side of the mat a bit to allow more room for the hips to square. When you bring your arms up, keep them shoulder’s distance apart. This should be more comfortable!
For an advanced version, Make sure your right knee stays directly over the right ankle. Line up the right heel with the center of the left arch. Ground down the outer edge of the left foot while lifting the inner arch of that foot. Hold for ten breaths.
Contradictions and Cautions
If you have shoulder problems keep your raised arms parallel to each other. Those with neck problems should keep their head in a neutral position, not looking up at your hands.
Other Similar Poses
Warrior II
The Mechanics of the Pose
- From Mountain Pose, jump or step your feet about 3-4 feet apart, bring the right foot forward, left foot back.
- Pivot on the ball of the left foot, dropping the left heel to the floor and placing your toes out at about 45-60 degrees from your heel. Bend the right knee over the right ankle, forming a 90 degree angle.
- Square your hips to the front by pushing your right hip back and your left hip forward.
- Bring your arms up above your head, palms to touch or close to touch.
- Look up at your thumbs or keep your gaze straight forward.
- Slide your shoulder blades down your back.
- Repeat on other side.
