Warrior I Pose / Virabhadrasana I
Step by Step
- Stand in Tadasana / Mountain Pose, with your feet hip width apart, hands in your sides. Take a big step back with your left leg, so your left foot points to the left about 45 to 60 degrees. Make sure your feet are still hip width apart.
- There is about a legs length distance between the feet, but more important is stability, so if your feet need to be closer to be stable, do so.
- Roll your outer right hip back a bit and the outer left hip forward, but most importantly make sure your upper body is facing the front of the mat.
- Bend your front knee, the thigh towards parallel to the floor, keep the weight in the front heel and big toe.
- Back foot is pressing from outer heel and lifting from inner arch, keep the back leg working, this is your anchor.
- Rotate the outer calf and thigh from your back leg forward to help square the hips.
- Quadriceps of back leg lifts up and top of femur presses back. Quadriceps lift from knee. Frontal hip bones lift up, release buttock flesh down away from lumbar.
- Draw your abdomen gently in and up.
- On an inhalation lift your arms up forward keeping your arms shoulder width apart, arms straight, keep them before your ears, so you can keep the shoulders released away from the ears. I
- Elongate spine, back ribs sideways, all sides lift from pelvis equally, top of sternum lifts up, collarbones spread.
- Widen between the shoulder blades, base of the shoulder blades are lifting in and up towards the spine. Firm triceps in to straighten the arms.
- If you can bring your arms higher up without compressing the neck, you can start looking up, coiling from the thoracic spine, lifting the breast bone, keeping the front ribs down. Maybe even bringing the palms together. Again make sure you do this without compressing the back of your neck.
- Stay in this pose between the 5 and 15 breaths, softening your face, and feeling the strength arising from your foundation.
- To come out inhale and press through your back heel as you straighten the front leg, on the out breath you lower your arms.
- Step the back foot forward coming back to Tadasana, and than repeat on the other side.
- Strengthens legs and pelvis muscles.
- Open hip joints and correct painful conditions around the sacrum.
- Improves balance and posture.
- Stretches and strengthens the ankles, calves and thigh muscles.
- Done correctly, is good for knee problems.
- Improves mobility in shoulders and opens chest, and lungs.
- Try in Class