Sahasra's Hope
Come and join a yoga class to revitalize your body and mind
  • home
  • Timetable
  • Prices
  • Contact Me
  • Introduction to the Chakras
    • The Chakras: traditional vs new age
    • Vrittis and the Chakras
    • Muladhara Chakra
    • Svadhisthana Chakra
    • Manipura Chakra
    • Anahata Chakra
    • Vishuddha Chakra
    • Ajna Chakra
    • Sahasrara Chakra
    • Bija mantras
  • Massage
  • Sarah's Travels
    • Dangar Island Retreat
    • Weekend Retreat at Elizabeth Beach
    • Egypt 2019 >
      • Egypt Chapters
      • Arrival in Egypt
      • The Pyramids of Giza
      • The Sphinx
    • India 2019 >
      • The Story of the Bicycle in India
    • Vietnam and Thailand May 2019
    • European Tour 2018
    • After The Tour
    • Tour to South East Asia
    • Thailand teacher training 2017
    • Cambodia for my birthday 2017
    • Sarah's Travels Chiang Mai-2016
    • Sarah's Travels Rishikesh, India2016
    • Italy, Greece and Tunisia 2016
    • Okinawa Japan 2015
    • Italy 2014
    • Italy 2012
    • Uluru 2012
  • My Fabulous Students
  • Meditation
  • The Yoga Sutras
  • The Eight Limbs of Yoga
  • Samskaras
  • The Koshas
  • Prana and the 5 Vayus
  • Positive and negative Ions
  • The 5 Kleshas
  • Teacher Training
    • Beginner asanas list
    • Body Systems
    • The Neck
    • Asanas
    • Drishti
    • Mudras
  • Blog
  • Art Gallery
  • Massage special
  • Untitled

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
​
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.


    Sign up and get information about the latest news and events.

Subscribe to Newsletter
Copyright © Sarah Sahasra Hope 2012-20
         Website Design By
                     Mark Pearce Web