Warrior I Posture - Virabhadrasana I

Virabhadrasana I
(Warrior I Position)

(veer-ah-bah-DRAHS-anna)
Virabhadra = the name of a fierce warrior, an incarnation of Shiva

Warrior I Yoga Posture is strength. It is important to keep the heel of the forward foot in line with the center of the rear foot in Warrior positions. Warrior(s) brings a sense of independence, strengthening the core and thighs, and increases endurance..

 


Benefits


Stretches and strengthens the front line of the body and muscles of the back and thighs.

Improves shoulder Range of Motion (ROM)

Warrior improves

Develops mental focus and self-reliance

Energizes and rejuvenates

Contraindications/Cautions


High blood pressure

Heart problems

Students with shoulder problems should keep their raised arms parallel (or slightly wider than parallel) to each other.

Students with neck problems should keep their head in a neutral position and not look up at the hands.

Performing the Asana


Stand in Tadasana . With an exhale, step or lightly jump your feet 31/2 to 4 feet apart. Raise your arms perpendicular to the floor (and parallel to each other), and reach actively through the little-finger sides of the hands toward the ceiling. Firm your scapulas against your back and draw them down toward the coccyx.

Turn your left foot in 45 to 60 degrees to the right and your right foot out 90 degrees to the right. Align the right heel with the left heel. Exhale and rotate your torso to the right, squaring the front of your pelvis as much as possible with the front edge of your mat. As the left hip point turns forward, press the head of the left femur back to ground the heel. Lengthen your coccyx toward the floor, and arch your upper torso back slightly.

With your left heel firmly anchored to the floor, exhale and bend your right knee over the right ankle so the shin is perpendicular to the floor. More flexible students should align their right thigh parallel to the floor.

Reach strongly through your arms, lifting the ribcage away from the pelvis. As you ground down through the back foot, feel a lift that runs up the back leg, across the belly and chest, and up into the arms. If possible, bring the palms together. Spread the palms against each other and reach a little higher through the pinky-sides of the hands. Keep your head in a neutral position, gazing forward, or tilt it back and look up at your thumbs.

Stay for 30 seconds to a minute. To come up, inhale, press the back heel firmly into the floor and reach up through the arms, straightening the right knee. Turn the feet forward and release the arms with an exhalation, or keep them extended upward for more challenge. Take a few breaths, then turn the feet to the left and repeat for the same length. When you're finished return to Tadasana.

Anatomical Focus


Ankles

Calves

Thighs

Groins

Abdomen

Chest

Lungs

Shoulders

Neck

Therapeutic Applications


Sciatica

Circulation

Respiration

Mental Concentration and Focus

Modify Your Practice


Beginners find it very difficult to keep the back heel grounded and the lower back lengthened in this pose. As a short-term solution, raise the back heel on a sand bag or other height.

For a stretch that is more intense, clasp the palms while extending only the index fingers. Slightly arch the back to open the chest even greater. Gaze up to the fingertips.

You may also lunge deeper, mindful to keep the knee from passing over the toe-line.

Variations


This pose can be performed with the arms in various positions. For example, go through steps 1 to 3 as described above, except with your hands resting on your hips. Then, once the forward knee is bent, swing your arms around behind your torso and clasp your hands. Stretch your hands away from the back torso and lift your chest. It's acceptable to squeeze your scapulas together at first, but be sure, once the chest is lifted, to push them away from the spine. To leave the pose, reach back with your hands and, with an inhalation, "pull" yourself up, straightening the front knee.

Complimentary Yoga Poses


Adho Mukha Svanasana - Downwards Facing Dog
Gomukhasana - Cow Face Posture
Parivrtta Parsvakonasana - Lunge High with Twist
Trikonasana - Triangle
Prasarita Padottanasana - Standing Wide Leg Forward Bend
Supta Virasana - Reclining Hero Stretch
Supta Baddha Konasana -Reclining Bound Angle Posture
Supta Padangusthasana - Reclining Big Toe Stretch
Upavistha Konasana - Seated Wide Angle Stretch
Utthita Parsvakonasana - Extended Side Angle Stretch
Virabhadrasana II - Warrior II
Virasana - Hero Pose
Vrksasana - Tree Balance Posture

Tips for Beginners


When the front knee bends into the pose, beginners have a tendency to tip the pelvis forward, which duck-tails the coccyx and compresses the lower back. As you perform step 2 in the main description above, be sure to lift the pubis toward the navel and lengthen the tail toward the floor. Then as you bend the knee, continue to lift and descend these two bones, keeping the top rim of the pelvis relatively parallel to the floor.

Partner Practice


Here's a partnering exercise for this pose, but you need two partners (of approximately the same height) and a thick pole (like a broomstick). As you perform the pose, have your partners stand, facing you, to either side of your torso. It's helpful if you and your partners are similar in height. They should hold the ends of the pole and hold it above your head. Grasp the pole with your raised hands, then you and your partners push the pole up until your arms are fully extended. Imagine then, as all three of you push, that your torso and legs are "hanging" from the pole.