Overview
“Virabhadra” is the name of a powerful warrior that comes from Hindu
legend. Indeed, Virabhadra was one of the most trusted guards and generals
of Shiva, a protector of sages, often depicted as having thousands of
heads, arms and feet. Fortunately you can accomplish a lot in this pose
with just one head. Try to bring the feeling of being a warrior to the
pose and see how it makes you feel.
Preparation and Pose Tips
There are actually a number of ways to get into Warrior 1. Here is one of
them. Start in Tadasana, mountain pose. Spread your lets out to the side
as wide as you can without becoming unstable in your pose. Rotate your
right foot 90 degrees to the right and your left foot about 45 degrees to
the right. Simultaneously turn your hips, pelvis and upper body to the
right. On an inhale raise your arms straight up over your head as you bend
down on your right knee so that it moves to a point over your heel.
A couple of little pointers include: you can slightly rotate your back
foot forward if it helps you with the stance. Keep your back foot totally
flat on the floor. Your knee that is flexed should be over your leg in a
right angle, but not going over your ankle. People have different places
they like to hold their arms. Sometimes hands are placed together and
sometimes arms are separated, but held up next to the ears. You can either
look straight out or slightly upward with your head.
Benefits
You do a fair amount of full-body stretching with Virabhadrasana 1. Your
leg, hips, stomach, back and arm muscles are all strengthened. It works
and improves your sense of balance. In fact try getting into and holding
the pose with your eyes closed once you are familiar with it.
Advanced or Partner
The challenge in the pose is to keep turning your torso so that it faces
the same direction as your rotated foot. This gives you the best side-body
and hip opening stretch. A partner can help with your body rotation by
standing behind your back leg and placing a strap around your waist just
above your groin. With a gentle pull they can assist with the rotation of
your torso. You can also sink down into the bend, just make sure that your
stance goes wide enough to keep the knee over but not past your heel. Also
try to make sure that your knee is not sneaking inward, keep it out in a
straight line from your body. A variation of the pose which you can come
into from a lunge position keeps the back foot in a flexed lunge pose (see
Virabhadrasana 1 MODIFIED). This offers more of a challenge for balance.
Notice that this is Warrior 1. There is also a Virabhadrasana 2
(Warrior 2) and Warrior 3 pose, which are frequently done in a sequence.
The best way to sequence is from Warrior 1 into Warrior 2 or from Warrior
1 into Warrior 3.
Chakra
Virabhadrasana 1 is a strong first chakra pose.
Precautions
If you have neck problems don’t look too far backwards. The pose is also
not recommended if you have high blood pressure.
Timing
This pose is good for four to eight full breaths.
Recovery and Counterpose
You can stay in Warrior 1 for up to eight full breaths. Come out of the
pose by reversing the sequence. Then, like many asanas, you need to do
Warrior 1 on the other side of your body.
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