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Pose Practice
Virabhadrasana I (Warrior I)
(veer-ah-bah-DRAHS-anna)
Virabhadrasana is a warrior from Indian
mythology. This is a vigorous posture
that fills the body with strength.
Try It!
Stand in Tadasana (mountain
pose).
Inhale, jump your feet 4 to 5 feet
apart.
The arms move out to the side
at shoulder height, with
the palms up.
Keeping
the arms straight, take them
overhead until they are parallel
and in line with the ears.
Raise the sternum and widen
the chest. Turn the right foot
90 degrees and the left foot 45
to 60 degrees.
Turn
the trunk to the right so
that it faces the same direction
as the knee.
Keep
both sides of the body
parallel and pull the right
hip slightly back.
Exhale, bend the right
leg to a right angle, until the
thigh is parallel to the
floor.
Keep
the back leg strongly pushing
down.
The
sacrum moves down and the
thoracic spine moves in to the
spine.
Extend
the whole trunk up from the
waist, lift the chest and
move the head back.
Do not constrict the back
of the neck.
Stay in the pose of 20 to 30 seconds,
breathing evenly.
Inhale, straighten the
knee and come up.
Turn
the feet forward and
repeat on the other side.
Focus for this pose:
Breathe evenly, keep the belly, face and
throat soft and the brain passive.
Tension causes strain which blocks
energy.
Pose Practice Archives:
Tree Pose
Half Moon
Forward Bend
Virabhadrasana I - Warrior I
Virabhadrasana II - Warrior II
Virabhadrasana III – Warrior III
Full Arm Balance
Upward Bow Pose or Backbend
Half Lord of the Fishes Pose
Revolved Triangle pose
Powerful Mighty
Wide-Legged Forward Bend
Upward Facing Angle
Intense West - Back Stretch Pose
Extended Side-Angle Pose
Staff Pose
Upward Facing Dog Pose
Mountain Pose
Extended Hand to Foot Pose
Extended Angle Pose
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