Warrior Pose I (Virabhadrasana I): How To Practice, Benefits And Precautions

Warrior Pose I or Virabhadrasana I is a pose that can benefit those living with sciatica, improve balance, blood circulation and more. Know how to perform the pose.

Warrior Pose I or Virabhadrasana I is one of the most practised yoga poses. To advance into a deeper expression of Warrior I Pose, you must go past your apparent physical, mental, and emotional boundaries. It's an opportunity to concentrate and practice perseverance. Warrior I Position has a lot of conflicting alignments, yet when they all come together, the pose provides a full-body feeling. It is a pose that stretches the ankles and calves, strengthens the quadriceps, lengthens the psoas, and stretches the upper body and arms. Virabhadrasana I asana is one of the best yoga asanas that benefits the whole body.

How To Perform Warrior Pose I?

Here's a step-by-step guide to help you perform warrior pose I:

1. From a downward-facing dog, step your right foot forward so your toes are aligned with your fingertips, and shift your foot towards your right.
2. Drop your left heel to the floor, pivoting on the ball of your left foot with your toes turned out roughly 45 degrees from the heel.
3. Your right knee should be above your right ankle, and your right thigh should be parallel to the ground.
4. Bring your arms out to the side and up toward the ceiling as you stand up. As you enter into a modest spinal extension, keep your chest open (also known as a backbend).
5. Your palms can touch overhead or be spaced shoulder-width apart.
6. Raise your eyes to your thumbs and pull your shoulder blades down the back of your neck.
7. Examine your hips for proper alignment. Draw your right hip back and your left hip forward, aligning your hips with the front of your mat.
8. The outer edge of your left foot should be ground down. As much as possible, keep your right thigh parallel to the floor.
9. Hold for 5-10 breaths.
10. Return to Downward Dog by lowering your hands to the mat and stepping your right leg back. Before moving to the left side, take a few breaths or execute a vinyasa.

Benefits Of Warrior Pose 1

Some of the most common benefits of warrior pose 1 include:

• Strengthens the legs and upper arms
• Improves balance
• Good for building core strength
• Stretches the hip muscles
• Stretches out your quadriceps and hamstrings
• Can be beneficial for those with sciatica
• Improves breathing and blood circulation

Precautions

People with certain problems should avoid doing this pose, including those with balance difficulties, hip injuries, knees, or back injuries. People with neck problems are not recommended to do this pose without the help of a professional instructor.