Virabhadrasana I (Warrior Pose 1) Tutorial

Posted by | Asanas | January 21, 2015

Virabhadrasana I (veer-ah-bah-DRAHS-anna)

vira = hero

bhadra = good / friend

asana = pose
virabhadrasana-warrior-i

  1. Begin in Tadasana.
  2. Exhale the left foot back three to four feet.  Align your left heel behind your right heel and then turn you left foot out 45 degrees keeping your right foot forward.
  3. Root the outer edges of your left foot into the mat as you rotate your hips so that they face forward and then bend your right leg to create a 90 degree angle.
  4. Inhale and raise your arms until they are overhead, shoulder width apart and parallel to each other.  Reach through your fingertips as the palms face inwards and draw your shoulders blades down towards your tailbone.  Feel your shoulder blades lightly hug into your back.
  5. Holding this position, see if on an exhale you can contract your abdominal muscles in order to tilt your pelvis so your tailbone moves down and under.   Lift your energy up the grounded left leg through to the arms as you hold your posture tall, feeling your ribcage lift away from your pelvis. Keep your head neutral, gazing forward, or tilted back slightly looking up towards your thumbs..
  6. To exit, exhale lowering your hands to hips.  Inhale, and press firmly into your right foot, stepping your left leg forward, and exhale release your hands back into Tadasana.
  7. Take a few breaths and then repeat with the other side for the same length of time.

Virabhadrasana I is an important pose of the Sun Salutation B.  Click here for our tutorial of the entire Sun Salutation B sequence.

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