Yoga Pose: Warrior 1

Warrior 1
Virabhadrasana 1
Virabhadra = name of a mythical warrior

– Strengthens arms, shoulders, thighs, ankles and back
– Stretches hip flexors, abdominals and ankles
– Expands chest, lungs and shoulders
– Develops stamina and sense of balance

Muscles activated most:
– Rectus abdominis
– Internal and External Oblique
– Transversus abdominis
– Biceps femoris
– Sartorius

Chakras: Manipura Chakra (root chakra)
This chakra governs emotions, desire and touch. Its vibrations balance the functioning of the stomach ,liver, gallbladder, nervous system, and sex organs.

Caution and Contraindications:
– Heart problems
– High blood pressure
– Those with shoulder injury, neck injury, knee or ankle injury

Preparation poses
– Uttanasana, Utkatasana

Going into the pose
1. Stand at Tadasana (mountain pose)
2. Bring your arms up with elbow straight, into Urdhva Hastasana
3. Inhale, step right leg about 4 feet forward. Turn your left feet out 45 degree.
Exhale, turn the torso and hips to face your right leg.
4. Inhale. Then exhale, bend the right knee so that the shin and thigh make a 90 degree angle. Look up to the thumbs.
5. Hold for 5 breaths. Repeat on the other side.

Getting out of the pose
1. Inhale, straighten the knees. Bring your hands by the side of the shoulders.
2. Exhale, back to Tadasana.

– Shoulders away from your ears, tailbone slightly tucked under, lift the side trunk.
– Hips should be squared, ground down through the big toe of your front foot, press into the back heel.
– Do not take your knee past the ankle.

Parsvottanasana, Warrior II, Uttanasana, Tadasana

– Hands on hips, decrease distance between feet, raise back heel up.
– Students with shoulder injury should keep raised arms parallel to each other.
– Students with neck injury should keep head in neutral position.
– Students with knee or ankle injury should take note not to put too much weight on one side of the joints.


* Do a little back-bend in this pose. Lift the elbows and shoulders higher to lift the sternum up.

Michelle Lee (200hr Yoga 07/14 Weekend)

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