Warrior I Pose (Virabhadrasana I) – Practice This Asana In 3 Easy Steps | Yoga with Nutan



WARRIOR I POSE

Sanskrit Name – Virabhadrasana I

Sanskrit Name Meaning – Vira – Hero, Bhadra – Friend, Asana - Pose

Type of Asana – Standing Yoga Pose

Target Areas – Full body


WHAT IS WARRIOR I POSE (VIRABHADRASANA I)?


Warrior I Pose (Virabhadrasana I) is a standing Yoga pose that strengthens your legs, core and back muscles. It increases balance, core strength and stability. According to the ancient Vedic Hindu text, the Bhagavad Gita, its name is derived from a powerful warrior called Virabhadra, an incarnation of Lord Shiva (The Destroyer). The pose is full of opposing alignments and works out the entire body.


BENEFITS OF WARRIOR I POSE (VIRABHADRASANA I)

  1. Improves your posture, balance, core strength and stability

  2. Increases mental focus

  3. Strengthens your shoulders, arms, core, back and leg muscles

  4. Opens your shoulders, chest and abdomen


HOW TO PRACTICE WARRIOR I POSE (VIRABHADRASANA I) IN 3 EASY STEPS

  1. Start in Downward Facing Dog (Adho Mukha Svanasana), step your right foot forward and keep your toes in line with your fingertips. Bend your right knee into a lunge and keep it stacked over your ankle. Keep your back left leg straight and pivot your foot 45 degrees so that the centre of your foot in aligned with your right heel.

  2. Raise your straight arms above your head, keep your chest open and your shoulders down and back. Squeeze your shoulder blades together and gaze upwards.

  3. Repeat on the other side


WARRIOR I POSE (VIRABHADRASANA I) VARIATION – NARROW STANCE


If this asana is proving difficult, step your feet into a more narrow stance. Keep your feet hip distance apart and make sure your bent front knee stacked over your ankle.


PREPARATORY POSES


Mountain Pose (Tadasana)


Downward Facing Dog – Adho Mukho Svanasana


Cow Face Pose – Gomukhasana


High Lunge Pose - Ashta Chandrasana


Pyramid Pose - Parsvottanasana


FOLLOW UP POSES


Mountain Pose (Tadasana)


Downward Facing Dog – Adho Mukho Svanasana


Standing Forward Bend – Uttanasana


Warrior II Pose - Virabhadrasana II


Revolved Side Angle Pose – Parivrtta Pasrvakonasana

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