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themodernvedic · 7 years ago

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Virabhadrasana I - Warrior pose I

The Virabhadrasana I is an asana honoring the feats of a legendary warrior named Virabhadra. Virabhadra is a mythological character created by Lord Shiva, and this pose derives its name from him. Virabhadra or warrior pose 1 was fierce and powerful, with a thousand arms, hair and eyes of fire Hence, this pose is also called the Warrior 1 pose. This asana is considered to be one of the most graceful postures in yoga, and it adds a whole lot of beauty to your workout. Warrior I transforms the intensity of this deity into a pose that builds focus, power, and stability.

Vira-bhadr-asana - I

Sanskrit: वीरभद्रासन; (also called Warrior Pose 1 ) Pronounced as veer-ah-bah-DRAHS-Anna Vira literally means Hero or warrior. Bhadra refers to a friend, Asana means posture. This implies that warrior pose 1 stabilizes and strengthens the muscles of the feet and knees and it is one of the most commonly recommended yoga postures for beginners as it improves balance and posture. It also helps improve focus and concentration and are invaluable to the practice of yoga.

Level: Beginner Classification:Asymmetrical Standing Back-bend Difficulty: 3

Style: Hatha Yoga and Vinyasa Yoga Duration: 15 to 20 seconds on each leg Repetition: 1 on each side Stretches: Ankles, Thighs, Shoulders, Calves, Arms and Back

Strengthens: Ankles, Navel, Groin, Thighs, Shoulders, Lungs, Calves, Thorax and Neck

1. Stand in Tadasana. 2. Raise both your arms above your head.Stretch your hands and join your palms. 3. Take a deep breath and with a jump spread your legs apart sideways by 4 - 4½ feet.

4. While Exhaling, turn your torso to the right. Simultaneously turn your right foot by 90 degrees to the right and the left foot slightly to the right. Flex your right knee till the right thigh is parallel to the floor and the right shin perpendicular to the floor, forming a right angle between your right thigh and your right calf. The bent knee should not cross the ankle but should be in line with the heel. 5. Stretch out your left leg and tighten your knees. 6. Your face, chest and right knee should be in the same direction as your right foot. Look in the upward direction,with your head up. stretch your spine from the coccyx and gaze at your joined palms above you. 7. Hold yourself in this pose for 20 seconds to half a minute with normal breathing. 8. Repeat on the left side steps 4 to 6, reversing all processes. 9. Exhale and jump back to Tadasana. Advanced Pose Alterations For Imbalance - If you feel you cannot hold your balance in this asana, create a stable base by placing your front foot a few inches wider than the mid-line partition of your body. Back Foot Lifting - It might help if you place a block below your heel to press down or press your heel against a wall. This will help you stabilize. Strained Back Knee - If your back knee feels tense, use your thigh muscles to lift your kneecap, while your back leg is absolutely straight. Lower Back Pain - If you suffer from lower back problems, gently bend forward from your hip such that your torso is diagonally lengthened, and your abdomen gets support. This pose can also be performed with your arms in different positions. You could either clasp it behind your torso or hold it at your hips, if you don't want to hold your hands at shoulder level or if you don't want to hold them above your head.

Warrior Pose 1-3

Usually, when the front knee is bent into this pose, beginners tend to tip their pelvis forward. This duck-tails your coccyx and causes the lower back to compress itself. Before you bend your knee, lift your pubis towards towards your navel. Then, lengthen the tail towards the floor. When you bend your knee, go on lifting and descending these two bones, ensuring that the top rim of the pelvis is as parallel as it can be, to the floor.

Warrior I requires focus on various points of alignment. There is a lot to remember to execute the pose correctly, so keep the following information in mind when practicing:

Build the pose from the ground level. Work on getting your foot and leg placement correct first. Orient your feet in proper direction, then adjust your legs. Finally, align your hips. Place your hands on your hip bones to determine whether they are squared to the front of your mat. Shift the hip of your front leg back, and your opposite hip forward. Lengthen your tailbone towards the floor, rather than dipping your pelvis forward. This allows for greater stretching of your lower back. Press the top of your back thigh firmly before bending your front knee. This helps to stabilize and root down the outer edge of your back foot. Maintain yourself in that position as you bend your front knee. Keep your weight evenly distributed across the three points of both your feet. The center of your heel, the ball of your big toe, and the ball of your baby toe. This will help keep your arches in proper shape.

To release from warrior pose 1, inhale deeply, press your left heel firmly onto the floor and reach up through the arms, straightening your right knee. Turn your feet forward and release your arms with exhalation of your breath. Alternatively, you can keep your arms extended upward for a few seconds before releasing this pose. Take a few calming breaths and then repeat this pose with the positions of your feet interchanged. Follow Up Poses Virabhadrasana 2/ Warrior Pose 2 Virabhadrasana 3/ Warrior Pose 3

These are some amazing Virabhadrasana 1 benefits: 1. The Warrior Pose 1 strengthens and tones your lower back, arms, and your legs. 2. This asana helps to stabilize and balance your body along with increasing your stamina. 3. The Warrior Pose 1 is also a great asana for those with a desk or sedentary jobs. It stimulates your metabolism along with restoring your spine. 4. This asana helps ease out frozen shoulders. 5. It also helps release stress from the shoulders. 6. The Warrior Pose 1 relaxes your mind and body, spreading a notion of peace, courage, grace, and a sense of auspiciousness within you.

This asana is an extremely vigorous standing exercise that requires you to focus a lot. It is a challenging asana that entails a whole lot of multitasking. The actions you take on as you get into this position pull you in opposite directions. You lift yourself up while grounding yourself, and you press yourself forward while you reach backward.Though this asana is a battle in itself, mastering it is rewarding. All the muscles in your legs, core, and arms get strengthened and toned. Your chest gets expanded, your lungs get opened up, and you feel a sense of vigor in yourself. Since there are so many different actions as you do this pose, it is advisable to focus on every one of them each time you practice this asana.Practicing the Warrior I asana will show you your strengths and weaknesses. It will allow you to accept the obstacles your body presents, and with time, you will become stable, aware, and gain enough skill to move deeper into this powerful pose.

Myth Behind this Asana

The myth behind this asana is that a powerful priest Daksha made a great yagna (ritual sacrifice) but did not invite his youngest daughter Sati and her husband Shiva, the supreme ruler of the universe. Sati found out and decided to go alone to the yagna. When she arrived, Sati entered into an argument with her father. Unable to withstand his insults, she spoke a vow to her father, “Since it was you who gave me this body, I no longer wish to be associated with it.” She walked to the fire and threw herself in. When Shiva heard of Sati’s death, he was devastated. He yanked out a lock of his hair and beat it into the ground, where up rose a powerful Warrior. Shiva named this warrior Virabhadra. Vira (hero) + Bhadra (friend) and ordered him to go to the yagna and destroy Daksha and all his guests. Virabhadra's first aspect(warrior pose 1), is his arrival, with swords in both hands, thrusting his way up through the earth from below. In his second aspect(warrior pose 2), he sights his opponent, Daksha. And in his third aspect(warrior pose 3) , moving swiftly and precisely, he decapitates Daksha with his sword. Shiva then arrives at the yagna and sees the rout that Virabhadra had wrought. Shiva absorbs Virabhadra back into his own form and then transforms into Hara, the ravisher. Filled with sorrow and compassion, Shiva finds Daksha’s body and gives it the head of a goat, which brings him back to life. In the end Sati is also reborn.

These are a few points of caution you must keep in mind before you do this asana.

It is important to consult a doctor before you practice this asana, especially if you have spinal problems or have just recovered from a chronic illness. If you experience shoulder pains, raise your arms and leave them parallel to each other instead of holding them above your head. If you have neck problems, you should not look up at your hands after you stretch them. Pregnant women will benefit from this asana, especially if they are in their second and third trimester, but only if they have been practicing yoga regularly. This must be done under the guidance of their trainer and with a doctor’s permission. If you suffer from knee pain or have arthritis, you can use the support of a wall to do this asana. People suffering from heart problems or high blood pressure should avoid this asana.

20 seconds on each leg.

For a layman person or yogi, Warrior Pose 1 teaches you to stay in the moment. Focusing your eyes on yourself, you just have to breathe deeply. The pose teaches you to descend your lower body while you lift and get a feeling of lightness through your upper body. You will learn to expand your chest and will eventually increase your lung capacity. It is a definition of dynamic opposition.

For an athlete, this pose is a vigorous and challenging one. Athletes are our modern day warriors. By practicing this pose, they will greatly improve strength in their legs, ankles, feet, and shoulders. Therefore, Warrior One will help improve an athlete's speed, agility, and quickness. It will help a sportsmen build power in his spine and shoulders and leave them less vulnerable in an aggressive game, such as a football tackle or a forceful tennis serve. Practicing this pose allows your mind to expand your ribs for greater lung capacity. This will clearly benefit an athlete who suffers from exercise-induced asthma or a highly aerobic soccer player.