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Virabhadrasana I - Warrior I

Warrior I – Virabhadrasana I

There are yoga poses I love and there are yoga poses I don’t really like. Virabhadrasana I – Warrior I belongs to the last category. I admit there are some poses I don’t like, because I fight with them. But I do know they are good for me and as soon as I can ease down in them the love grows. I see the benefits of Virabhadrasana I – Warrior I, can feel them in my body, but still…. I rather go to a high lunge instead of Warrior I. I hope your experience with this pose is nicer than mine.

Getting into Virabhadrasana I – Warrior I

  • Start in Adho Mukha Svanasana – downward facing dog
  • Turn your left foot outwards in a 45 degrees angle
  • Step your right foot in between your hands
  • Come up and bring your arms overhead. If you can palms can touch
  • Bend your front knee en bring your knee above your ankle. Make sure it doesn’t fall inwards or outwards
  • Turn your hips forward. Try to square them with the front of your mat
  • Press the outer edge of you back foot on the mat if you are able too
  • Soften your shoulders, pulling them down slightly; away from your ears
  • Look upwards towards your hands
  • Stay in the pose for 20 seconds to halve a minute
  • Change sides


Benefits of Virabhadrasana I – Warrior I

  • Stretches the chest and lungs, making the breath flow easier
  • Stretches shoulders, makes spine more flexible
  • Stretches the ilipsoas
  • Removes excessive fat from the belly

Want more? Check out my library of yoga poses or do them with me on YouTube.

Source: Iyengar – Light on Yoga / Key muscles of Yoga – Ray Long / 
Ashtanga – David Swenson / Asana Pranayama Mudra Bandha – Swami Satyananda Saraswati
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