Virabhadrasana I – Warrior I Pose
Virabhadrasana I is derived from the combination of the Sanskrit words Virabhadra(Name of a furious warrior who is an incarnation of the Hindu god Shiva) andasana (posture or pose). The reason for the name Virabhadrasana I is, this pose resembles the position of the Warrior, and it is the first variation in this series. It is called as Warrior I Posein English.
Preparatory Poses for Virabhadrasana I are Supta Virasana, Upavistha Konasana, Vrksasana, Adho Mukha Svanasana, Virasana, Supta Padangusthasana, Gomukhasana, Virabhadrasana II, Parivrtta Parsvakonasana, Utthita Parsvakonasana, Parivrtta Trikonasana, Supta Baddha Konasana and Prasarita Padottanasana; and the follow-up Pose is Virabhadrasana III.
STEP BY STEP GUIDE – WARRIOR I POSE (VIRABHADRASANA I)
- Start with forming the Mountain Pose (Tadasana).
- Up your arms alongside the ears into Upward Hands Pose (Urdhva Hastasana).
- Note: You can either bring your hands together or keep the palms shoulder width apart. It is your wish.
- Inhale; Place the feet apart into a wide Extended Hands and Feet Pose (Utthita Hasta Padasana).
- Exhale; slowly turn your trunk.
- Note: turn including the pelvis and hips to face out over your front leg.
- Exhale; bend the right leg so that shin and thigh make a 90° angle.
- Make sure that the thigh bone should be parallel. And the yoga mat and your shin should be vertical.
- Note: Please, Do not take your knee past the ankle.
- Now look up at your raised thumbs.
- Note: If you find any difficulties, you can alternatively looking forward.
- Breathing should be normal.
- Hold in this position for few seconds (20 to 60 seconds).
- Exit the pose by inhale and come back to the Mountain Pose (Tadasana).
- Repeat all of the above steps with the opposite side.
BENEFITS OF WARRIOR I POSE (VIRABHADRASANA I)
- Helps to strengthen the Shoulder, Arms and back.
- Stretches the Groin, Lung and Thorax.
- Opens the chest and hips.
- It Stretches and strengthens the Thighs, calves and Ankles.
- Gives the gentle stretches at Shoulders, Navel and Neck.
- Energise the whole body.
- Improves the blood circulation.
DO’S, DONT’S & TIPS FOR WARRIOR I POSE (VIRABHADRASANA I)
People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.
- Who have a weak heart
- Shoulder Injury
- High blood pressure
- Neck Problem
Practise this yoga daily, will yield the better results.
It’s good to do this pose in the morning with empty stomach.
Always listen to your body, and know your limits. While practise, if you find any pain or discomfort, please exit the pose and ask for the expert’s guidance and doctor’s advice.