VIRABHADRASANA 1

Warrior 1 The First of the Warrior Postures

Virabhadra = a warrior from Indian mythology

A strong standing back bend, with one leg bent at the knee lunging forward, with the other leg stretched out behind. The torso forms a strong back arch with the arms taken overhead and the gaze up towards the hands.

Preparations Shoulder stretches, hamstring stretches, and simple back bends.

Method 1 Back foot like:

3 THIS 2 NOT THIS

From feet apart, turn the left foot in and the right foot out 90 degrees. Raise the arms to shoulder level with the palms facing down With freedom in the pelvis, turn the torso to face over the extended right leg. Maintain strength in both legs, ensuring that the right knee looks in the same direction as the right toes are pointing. Bring the arms over head with palms facing. Bend the front knee maintaining an upwards stretch with the arms and keeping the torso upright. (Do not forward) Begin to lean back intensifying the back arch. Take the head back looking up towards the thumbs Repeat to the other side.

Anything to watch out for method 1 Make sure that the front knee is carefully aligned and that the neck is comfortable. Ensure that the inner arch of the back foot is lifted and that the outer arch contacts the floor.

Method 2

Back foot like:

3 THIS 2 NOT THIS

From , take a big stride straight back with the left leg, keeping the hips looking forward. Drop the left knee to the floor (the heel of the back foot will leave the floor and the ball of this foot and toes will take all the weight) and at he same time bend the front knee ensuring that the knee does not lunge over its ankle. Here you may need to adjust the distance between the feet. Raise the arms to shoulder level, and then bring the arms over head with palms facing. Begin to lean back intensifying the back arch. Take the head back looking up towards the thumbs. Now raise the back knee by pushing back into the heel Maintain strength in both legs, ensuring that the right knee looks in the same direction as the right toes are pointing, and that the heel of the back foot does not swing in to the centre. Repeat to the other side.

Anything to watch out for method 2 Make sure that the front knee is carefully aligned and that the neck is comfortable. Ensure that the heel of the back foot does not swing into the centre.

Anything to watch out for in both methods Both methods must ensure that the front knee is correctly aligned and has not swung into the centre.

Avoid this movement

Once there Allow the sternum and the collarbones to rise. Develop a sense of the front of the body lengthening Press the tongue into the upper palate to protect the neck Maintain strength in the legs.

Coming Out

Method 1 Straighten the torso. Bring the head and gaze forward. Lower the arms. Straighten the front leg and turn to face forward.

Method 2 Lower the back knee to the floor. Bring the head and gaze forward. Lower the arms. Step forwards to Tadasana.

Too challenging at the moment?

Method 1 Have the feet closer together. Keep the arms down. Don’t look up, just ahead. Don’t bend the front knee too deeply.

Method 2

Keep the back knee down.

Variations Turn the torso to face start position, side bend, drop the back hand down to the inside of the back leg, take the front hand up and turn the gaze to look towards the back foot.

Tip

Method 1 Turn the back foot in more strongly; it creates greater freedom in the pelvic area and hips. Use a wedge under the heel of the back foot Work strongly with the legs, as this can allow flexibility and freedom in the torso.

Method 2 Have the back heel close to a wall so that you can press the heel into the wall, this will aid better balance in this method

Benefits The develops strength and flexibility in the legs and is invigorating. This posture encourages expansion of the chest and deep breathing, and builds strength in the legs and flexibility in the shoulders. B.K.S. Iyengar (1):

On an esoteric level 1 is energising, strengthening and opening.

Bibliography Iyengar B K S (1991) Light on ; The Aquarian Press Mehta. Silva. Mira. and Shyam 1992. . Dorling Kindersley . London.

Bob Insley; 10/2011