Virabhadrasana I

Warrior 1

Benefits:
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
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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:
  1. Begin standing tall with your feet together and arms by your sides. Separate your feet 4 to 4.5 feet apart, keeping them parallel.
  2. Inhale and lift your arms up overhead, shoulder-width apart, palms facing each other.
  3. 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. 
  4. Rotate your hips and torso so they’re facing the same direction as your left leg.
  5. Take a deep breath. As you exhale, bend your left knee so your left thigh and left shin form a right angle.
  6. 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.
  7. 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.
  8. 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.