Virabhadrasana I (Warrior Pose I)
This is a strength-building pose with a small backbend.
The Virabhadrasana poses are commonly referred to in English as “Warrior Pose”, but in actual fact Virabhadra is the name of a figure from Hindu myth – an incarnation of the deity Shiva. In any case, these poses are infused with the strength and confidence of a superhuman warrior.
How to do it
Stand in Tadasana (Mountain Pose). Step the feet to a wide distance apart (perhaps 4 feet, it depends on the person’s size, flexibility and ability to balance). Raise the arms straight out to the sides to a horizontal position at shoulder height. Turn the right foot out so that it is parallel with the long edge of your mat and the left foot in towards the body at an angle of about 60 degrees.
Turn the hips and pelvic girdle so that they face the right leg. Bend the right knee at a 90 degree angle and sink the hips down. The knee should be directly above the ankle or behind it, not forward over the toes. Try to keep the knee drawing outwards directly over the ankle and not inwards to the inner side of the foot. Keep the left hip drawing forward to the right to maintain the hips in a level position facing right. Drop the tailbone down slightly to lengthen the lower back and feel it rooting down through the left leg to the ground. The left back foot is firmly rooted to the ground, especially the outer edge of the foot. The left leg is straight and firm, with the front of the thigh muscles engaged. Inhale and raise the arms above the head to touch the palms together, keeping the arms straight and the shoulders as relaxed as possible. Take the head back to gaze at the thumbs. Repeat on the other side for an equal length of time (perhaps 5 or 10 breaths each side). |
Modifications and Variations
The arms may be held straight above the head but parallel to each other, palms facing but not touching. This is a good variation if you have tight shoulders.
The head may be kept level and facing forward, with the gaze on a fixed point straight ahead. This helps those with neck problems or those who find it hard to balance. If your legs and hips are stiff, bring the feet much closer together, bend the knee much less and drop the hips down less. In another 'short stance' variation, the feet are no more than one normal step apart, and the feet remain parallel to each other, with the body facing forward in the same direction as both toes. The forward knee is only slightly bent. This is a great variation for anyone with tight hips, knee or back problems, or difficulty balancing. |
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