Yoga Poses

Warrior Pose 1 – Virabhadrasana 1

Warrior 1

Warrior Pose 1 – Steps, Benefits &  Contraindications

Warrior Pose I, also called Virabhadrasana I (वीरभद्रासन – Virabhadrasana in Hindi), is considered to be one of the most graceful postures in yoga. It is a standing yoga pose and is named after a mythological Hindu warrior named Virabhadra. Virbhadra has been considered as an incarnation of   Lord Shiva. He was a brave, fierce and powerful warrior, with a thousand arms and eyes of fire. Warrior pose 1 is essential for building strength, stamina, focus, power, and stability. This pose builds up confidence.  It stretches the hips and thighs.

Warrior Pose 1 is a gentle backbend which stretches and opens up the front body (quads, hip flexors, psoas) while strengthening the legs, hips, buttocks, core and upper body.

How To Do Warrior Pose 1 Step-By-Step 

  • Spread a Yoga Mat and stand on it with legs spread by 3.5 feet to 4 feet, with both of your feet in line with each other.
  • Adjust your body so that your body faces the front wall and arms are by the sides.
  • Turn your right foot outwards by 90 degrees. Next, rotate your left foot to the right by roughly 15 degrees from its axis.
  • Make sure that the heel of your right foot is perfectly aligned with the center of the left foot.
  • Exhale and rotate your torso to the right, squaring up the front of the pelvis.
  • Alignment should be maintained between the pelvis and the front edge of the mat.
  • Inhale and raise your arms overhead, keeping them more or less perpendicular to the floor and parallel to each other.
  • Exhale and bend your right knee, such that your knee is perfectly over the right ankle with your shin perpendicular to the floor.
  • Now, gently push your pelvis down.
  • Join your palms together above your head.
  • Tilt your head to the back and look in the direction of your thumbs.
  • Remain in this pose for about 30 seconds to 1 minute.
  • Hold the pose for about 30 seconds with the same determination as a warrior.
  • Breathe normally and keep going down.
  • This is the final Pose.

Warrior 1

  • Inhale and come up to release the pose.
  • Rotate your feet to the front and let your arms loose.
  • Exhale and gently bring your hands down from the sides.
  • Repeat this pose on the left side, with your left foot in front and the right one at the back.

Virabhadrasana 1

Warrior Pose 1  Benefits

  • The Warrior Pose 1 is good for the respiratory system as it opens up the chest.
  • Strength building and enhancement of flexibility are simultaneous and complimentary in the practice of Virabhadrasana 1.
  • It helps to stabilize and balance the body.
  • One of the Virabhadrasana 1 benefits is that it lets you hold back and reserve your energy.
  • The posture is good for realigning the center of balance during pregnancy.
  • Virabhadrasana 1 strengthens and tones the lower back, the arms, and the legs.
  • The practice of this asana helps in stimulating metabolism.
  • This asana helps is good for people suffering from frozen shoulders and helps release stress from the shoulders immediately.
  • Warrior Pose 1 relaxes the mind and the body, inducing the sense of peace, courage, grace, and auspiciousness.

Warrior Pose 1 Contraindications

  • People suffering from medical conditions such as chronic spinal disorder, neck injury, and high blood pressure can avoid this asana.
  • Those suffering from heart problems should also avoid this Virabhadrasana 1.
  • The practice of this asana should be done by pregnant women under the guidance of an expert Yoga instructor and that too with the permission of Doctor.
  • People suffering from any chronic illness too must consult their doctor before they practice this asana.

All Warrior Poses are great for building strength and stamina in yoga. They fill the practitioner with confidence while building strength in the entire lower body and core. These poses should be made a part of daily yoga practice for great health.

About the author

Mahendra Kumar Vyas

Mahendra Vyas, with parental home at Jodhpur and born to Late Shri Goverdhan Lal Vyas and Shrimati Sharda Vyas, did Civil Engineering from M.B.M.Engineering College, Jodhpur. Shifted to Mumbai after completing engineering and worked with Sanjay Narang's Mars Group and Aditya Birla Group. With an inclination to spirituality and service, joined the Yoga stream and became a part of Yoga Niketan, Goregaon (west) in 2002 and since then practicing and imparting Yoga knowledge at Yoga Niketan and different corporates.

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