Virabhadrasana I (vira= hero, bhadra= friend)
How to do warrior I
Start in Tadasana at the front of your mat.
Exhale and with your right foot take a big step back. Turn your toes slightly outwards to the long side of your mat, placing your whole foot on the ground. Both heels should be aligned. Your left foot stays facing forward.
Keep your back leg straight, pressing with your right heel backwards into the floor. Both feet are firmly planted on the mat. Observe the strength and stability coming from your legs. Keep your hands on your aligned hips, facing to the front.
Inhale and lengthen your torso, lifting up your chest. Exhale and sink down your buttocks, bending your front knee until it’s aligned with your left ankle. Your front leg forms almost a 90° angle. Take care not to turn outwards or inwards with your knee. It should completely aligned with your ankle.
When you feel stable and secure in the pose inhale and lift your arms straight over your head. Palms are facing each other, spread your fingers. Bring your shoulders away from your ears and shoulderblades together to open your chest.
Stay in the pose for a few breaths, connecting to that feeling of strength.
To get out: Exhale, lower your arms and bring your feet back together in Tadasana.
Special focus on
Pressing through your back heel, on an exhale feel a lift that runs through your back leg over your belly, chest and into your arms.
back leg: Keep it straight, but don’t lock your knees. You can stay in a microbend.
hips: try to maintain them parallel facing forward.
lower back: Bring your navel back to the spine and lower your tailbone slightly to the floor. This helps to prevent not tipping forward with your pelvis, protecting your lower back.
shoulders: keep them relaxed and away from the ears
- Stretches chest and lungs, shoulders and neck, belly, groins (psoas)
- Strengthens shoulders and arms and the muscles of the back
- Strengthens feet, hamstrings, quadriceps, and gluteus
- Builds up core power
- Increases body-mind awareness and connects to our physical and mental strength
- boosts confidence and courage
high blood pressure, heart problems, knee injuries and lower back pain