Warrior 1 or Virabhadrasana 1

Warrior 1 or Virabhadrasana 1

Warrior 1 or Virabhadrasana 1

What's up, guys? today our topic is Virabhadrasana one and known as a warrior one. Virabhadrasana 1 is a standing yoga posture named after a legendary Hindu warrior, Virabhadra. Virabhadrasana I extend the entire front side of the body while reinforcing the thighs, lower legs, and back. This is an amazing standing represent that creates stamina, equalization, and coordination.

Friends, it's a beginner level standing pose and it's a great hip opener. Warrior one or warrior three falls into an internally rotated femur. So those Asanas where the femur is facing in front while warrior 2 is where we widen the legs apart. So that is known as an externally rotated femur. Now friends before we get into the pose if we have a recent or chronic injury to the hips, knees, back or shoulders please avoid it. Just listen to your body when you practice. 

Now before we get into the practice of Virabhadrasana one you need to prepare yourself a little bit by Uttanasana that is a forward extension would be great. Also, a tree poses that is a Vrakshasana great and a lower lunge or high lunge to open your hip flexors but this asana would help you to get in the pose a little bit easier and comfortable. So gentle warm-up is required even a Suryanamaskar that in Sun Salutations would be great.

 So now let's get into the pose. So friends in warrior one or Virabhadrasana one there are different ways of getting into the pose. So people get into a downward-facing dog pose and then get into warrior one. The other variations are, people so from top of the mat you take the leg back that's also a way of getting into a warrior one and the other way is keep taking the left leg and moving it forward. So from there are different ways of getting into court. So it is either heel to heel alignment or sometimes people do the heel to arches alignment. But when you are focusing on something as internal rotated FEMA what we need is parallel tracks that mean your legs would be on two parallel tracks.

So imagine I'm tall, here start so any posture that starts with the Tadasana, so from here I take my left leg to a 45-degree angle but I see that my feet are pressing the floor. My heel is pressing the floor now I keep my pelvis Square to the mat. So I tall myself keep, my rib cage not popping at all but in line with my pelvis. Keep my hands on the hip and I just take a step forward. Now my step forward should be in such a way that my back outer edge of the feet is touching the floor. So at no point in time, the might repeat lifts up or the heel lifts up they are on the floor.

 Now in case, you find that your heel or the outer edge is lifting it up and Shorten the distance. But don't think it, so short they don't feel anything in the legs because it's a strengthening asana for the leg. So we need that the leg should work. So most of the time people do a mistake of shortening the distance too much. We don't need that okay now remember if the leg position is in this way, so the front leg and the back way, then it's difficult to balance but if you take the leg in this position it's easier to balance. 

So once again I was here legs are on two parallel tracks, I tall myself I take the left leg to a 45-degree angle and I just take a step forward. keep my back leg active. Now, remember that your pelvis should not go anterior. What we need is a neutral pelvis. So keep it neutral engage your glutes to let the tailbone tuck under that means that's my tail bone. Let it tuck under but not in front. That is we don't need an anterior tick tucking. The tailbone under engaging the glutes engaging the core. Now from here once you find that you're comfortable the foundation is good you can feel the back feet active. The front feet active. Next is to check the right. My knee in line with my ankle and is my knee in line with my second toe. That's very important so maintaining when your knee is in line with your ankle there is less strain on your knee joint from here.

 If there is no shoulder issue you can take your arms up. Now it is okay to keep it here. If you have no issues on the shoulder, so there is no hard and fast a rule so checks the neck and shoulders. Now I need the shoulders done. let me change the direction from here, once again 45-degree angle stepping the leg forward tall yourself. So now my hips are facing in front, my ribcage is facing in front, So two parallel tracks taught myself lengthen the spine and now from here when I lift my arms up to my shoulders should not go in this position. what I need my shoulders are relaxed keep your neck long we don't need this position right.so keep your neck long check the neck and shoulders and just breathe fine and coming back slowly. 

what we see that your pelvis is neutral and that's a position. So that is your Virabhadrasana one. So there are no rules especially for the arms just take care. If you're comfortable to go slowly and steadily. So important things are first parallel tracks so people often make mistakes by keeping too narrow. If we keep narrowing so a little bit of more squeezing or dis balancing comes in this position especially with the legs. so friends just keep it careful. when you're doing the pose keep lengthening the lower back okay. 

You don't want to compress the lower back by doing this movement. what we need is lengthen. Let the tailbone tucked under lengthen the spine, engage your core and maintain ease because when you engage the core your pelvis is more neutral okay. So that was your Virabhadrasana one. so, friends, you must focus on this pose slowly and gently. Just be careful that you don't over-arch your back. It's very easy to over arch your back especially when you take your arms up. If there is tightness in the shoulder joint it is easier to arch your body. 

So just be careful that when you're doing it doesn't arch your back. So, friend, it stretches the legs so it is really great benefits and it opens the hip and especially the hip flexors and opens the whole Ribcage. So it's a great heart the opener also, at the same time it develops concentration and groundedness. It is great for people with improving the blood circulation in the body and respiration it energizes the bones. So before you, practice doesn't forget to get remember the points the mistakes that people normally do when you're doing a warrior one and yes keep practicing and let me know. 

Cautions :

 This asana ought to be maintained a strategic distance from experts who have a frail heart. Counsel a specialist before starting an activity system.

Benefits of Warrior I Pose:

  • Strengthens your shoulders, arms, legs, ankles, and back, Thigh, Calf.
  • Stretches your Thorax, The inguinal region, Lung, Thigh, Calf, Ankle, Neck, Navel, Shoulder, arms, legs, paunch, crotches.
  • Improves center, parity, and solidness.
  • Opens your hips, chest, and lungs.
  • Empowers the whole body.
  • Energizes great course and breath.
If you have any feedback or if you have any suggestions please write to us they are very valuable for us to see you soon Namaste.


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