Virabhadrasana I
Warrior 1
Benefits:
Physical:
Emotional:
Contradictions:
Method:
Hint: Straighten the back leg and press the baby toe of the back foot into the floor to stabilize the pose.
Physical:
- Strengthens and stretches the neck & shoulders, arms, ankles and back
- Opens yours hips, chest and lungs
- Improves focus, balance and stability
- Encourages good circulation and respiration
- Strengthens the gluteus, quadriceps, adductors of the inner thighs, and hamstrings.
- Energizes the entire body
- Activates the erector Spinae - the muscles either side of the spine
- decreases the chances of spasms and pains.
- develops co-ordination
- Therapeutic for sciatica
- Builds stamina
Emotional:
- Releases tension and pent up emotions stored in the hips, neck and shoulders
- Relaxed shoulders, neck, and hips brings an overall sense of calmness
- Brings connection with the inner-self
- opens the heart and develops courage, inner strength and confidence
- Significantly alters the brain chemicals and hormones for good for the experience of peacefulness.
- The warrior poses support parasympathetic nervous system and creates higher mental resistance in times of conflict.
Contradictions:
- Injury to knee
- Injury to hips
- Issues with balance (perhaps use a wall, or hands on hips)
Method:
- Begin standing tall with your feet together and arms by your sides. Separate your feet 4 to 4.5 feet apart, keeping them parallel.
- Inhale and lift your arms up overhead, shoulder-width apart, palms facing each other.
- Exhale and turn your left foot and leg 90 degrees out to the left. Now turn your right foot in, toward the left, until it’s at a 45-degree angle.
- Rotate your hips and torso so they’re facing the same direction as your left leg.
- Take a deep breath. As you exhale, bend your left knee so your left thigh and left shin form a right angle.
- Less than 90 degrees is okay; only bend your knee as far as you can while keeping the outer edges of your back foot pressing flat into the floor. Don’t collapse in your back ankle; try to pull up through your right arch (the entire foot stays on the ground) to protect that right knee joint.
- To align your spine, think about drawing your ribs in toward your body, pressing your tailbone toward the floor and elongating the back of your neck.
- Hold for 3 to 10 slow, deep breaths.
Hint: Straighten the back leg and press the baby toe of the back foot into the floor to stabilize the pose.