Yoga Pose:
Virabhadrasana I
Important Note
Take special precautions while doing any asana. If you are learning yoga, then take the advice of a knowledgeable person. Do not put any kind of force in the event of pain or unable to do so. Keep in mind that you will be able to succeed only with constant practice.
Brief Introduction Of The Virabhadrasana I
- Virabhadrasana I is also referred to as the Warrior Pose. This asana is known to commemorate the exploits of a popular mythical warrior. In the Sanskrit language, Vira means Hero, Bhadra means Friend and Asana mean Pose. It is pronounced as veer-ah-bah-DRAHS-anna. This mythological character, according to Hindu mythology is the creation of Lord Shiva. Hence, it has derived this name. Among all yoga postures performed, it is stated to be a graceful one, adding beauty to the exercise.
- This is considered to be a beginner level asana that amateurs can perform easily by knowing the steps. It is part of the Vinyasa style. For each leg, you need to dedicate about twenty seconds. You are to perform just one repetition to complete this full pose. Doing this asana helps stretch your neck, thorax, calves, lungs, shoulders, thighs, groin, navel and ankles. It also strengthens your back, arms, calves, shoulders, thighs and ankles.
How To Do The Virabhadrasana I?
Steps to perform Virabhadrasana I correctly
- First, stand straight. Then spread your legs approximately 3-4 feet apart. Keep your right foot before you and left foot behind.
- Next, keep our right foot by 90-degrees outwards, with left around 15-degrees. Your right foots heel should be aligned perfectly with your left foots central part.
- Now, lift sideways your arms until they reach shoulder height. Make sure that your arms are parallel to the floor, with palms facing upwards.
- Breathe out. Bend right knee in a manner that ankle and knee become straight. But do make sure that the knee region is before your ankle and not ahead of it.
- Gaze towards your right side.
- Stretch your arms while moving into this asana. Then above your head, join your arms. Now, look at both the palms and push gently down your pelvis.
- Be confident while doing this pose like that of the mighty warrior and have that elegant smile and grace that should display clearly on your face. Take normal breaths and go down further.
- Take deep breaths and come up.
- Now, exhale and bring your hands gently down from your sides.
- Repeat the procedure on your left side. For this, take your leg before you and the right one at back.
Valuable tips for beginners to do Virabhadrasana I properly
- By bending your front knee, beginners are likely to tip the pelvis region forward. The pose helps put pressure on your coccyx, thereby compressing your lower back on its own.
- However, before bending your knee, you should lift your pubis to your navel. Lengthen tail to floor. While bending your knee, lift and descend both the bones. This way, your pelvis tom rim gets parallel as much as possible to the ground.
Advanced Virabhadrasana I pose alterations
- Back foot lifting: Place your heel against the wall or a block just below your heel. It is sure to help you to this asana effortlessly and stabilize.
- For imbalance: You may find it difficult to hold your balance while doing this asana. In such a case, place your front foot by about a couple of inches away from your bodys midline. This helps generate a stable base.
- Lower back pain: You need to adhere to this tip if you experience lower back problems. Bent gently forward from your hip region in a manner to stretch diagonally your torso. This way, you can get adequate support to your abdomen. You can also do this pose by keeping your arms in diverse positions. Either hold it right at the hips or clasp it behind the torso. This is apart from holding your arms above your head or at shoulder level.
- Strained back knee: In case you have that tense feeling in your back knee, involve your thigh muscles. It should lift the kneecap and your back leg should be straight.
Preparatory poses to practice before doing Virabhadrasana I
- Virasana
- Gomukhasana
- Vrikshasana
- Virabhadrasana II
- Parivrtta Parsvakonasana
- Supta Padangusthasana
- Utthita Parsvakonsana
- Adho Mukha Svanasana
- Upavistha Konasana
- Supta Virasana
Follow-up poses to practice after completing Virabhadrasana I
- Virabhadrasana III
Benefits Of The Virabhadrasana I
- It helps balance and stabilizes your body while increasing your stamina level.
- It tones and strengthens your legs, arms and lower back.
- Those engaged in sedentary or desk jobs should practice this asana. It helps stimulate your bodys metabolism while restoring your spine.
- It provides relief to frozen shoulders.
- It relaxes your body and mind, thereby offering a sense of auspiciousness, grace, courage and peace.
- It releases stress and tension immediately after practice from your shoulders.
Precautions To Be Taken While Doing The Virabhadrasana I
- You need to consult a good doctor before starting to practice the Warrior Pose. This becomes much more important if you recovered recently from some chronic illness or suffering from spinal problems.
- In case you suffer from neck problems, avoid looking at your above-stretched hands.
- In case, you suffer from shoulder pains, simply raise your arms. Then leave them parallel to one another rather than holding them over your head.
- Pregnant women are likely to benefit immensely by doing this asana regularly. This is more so for those in their 2nd and 3rd semester. However, it is crucial on your part to consult your doctor and perform the asana only under expert guidance.
- In case, you suffer from high blood pressure or heart problems, do not practice this asana.
- Use the wall to support your body while performing this asana if you suffer from arthritis or knee pain.
Conclusion
- It is without a doubt that Virabhadrasana I is a power-packed yoga asana.
- Practicing the above-given steps correctly can help provide tremendous energy to your body and mind.
- This asana boasts of having a long history and accepted by modern science.
- Although it appears easy, the steps can be extremely challenging for some.
- You should accept the challenge and do it properly, sincerely and regularly to derive its benefits.
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