Virabhadrasana 1 - Warrior Pose 1

Warrior Pose 1 — Virabhadrasana 1

In the great battle of life, the good warrior is ever ready and ever untouched. “Vira” means warrior or strong, and “bhadra” means good. The good warrior sprang from Shiva’s tears, just as each one of us came from the infinite source. The Virabhadrasana stance is one of great strength, firm and grounded into the earth. Standing strong in Virabhadrasana 1, feel the will power, the selfless determination and confidence of the true warrior for goodness.

POSE TYPE
Standing pose

POSE CATEGORY
Extension
Strengthening
Hip opener

ORIGIN
Tirumalai Krishnamacharya

SANSKRIT
Virabhadrasana
वीरभद्रासन

PRONUNCIATION
veer-ah-bah-DRAHS-anna

TRANSLATION
Gentle (Bhadra)
Warrior/Hero (Vira)
Pose (Asana)

Performance

STARTING
Standing at the front of the Yoga mat, feet parallel, arms besides the body.

ENTERING
Step back with the left leg approximately 1.5 meters, heels are slightly off set, turning the left foot forward to a 45° angle, while the hips remain squared, facing the front. Bending the right knee until it is vertically above the ankle, and the right shin is perpendicular to the floor.
Raise the arms above the head, stretching upward with both palms pressing against each other.
Keep the eyes open and lift the gaze up toward the hands. Breathe naturally, maintaining a firm and relaxed pose.

RELEASING
Draw the arms down and step with the left foot to the front of the Yoga mat, thus closing the legs.

ALTERNATING
Repeat on the opposite side, stepping back with the right leg.

VARIATION
Arms parallel with palms separate and facing allows for more space in case of tight shoulders.
Gaze level for balance issues or neck strain.

Effects

PHYSIOLOGICAL
– Stretches the chest, lungs, shoulders, neck, belly, groins (psoas).
– Strengthens shoulders, arms, and back.
– Strengthens and stretches the thighs and calves.
– Tones up the ankles and knees.

ENERGETIC
– Activates the Navel Chakra and the Heart Chakra.

PSYCHOLOGICAL
– Gives a warrior like attitude, strengthens determination, willpower and stamina.
– Develops selflessness and trust.

Contra-Indications

– Knee joint condition such as arthritis and rheumatic conditions.
– High blood pressure.
– Heart problems.
– Students with shoulder problems should keep their raised arms parallel to each other.
– Students with neck problems should keep their head in a neutral position and not look up at the hands.
– Pregnancy: avoid practice after first trimester.

Chakra Correlation

Manipura Chakra - The Navel Chakra
Heart Chakra - Anahata

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