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Warrior I Pose (Virabhadrasana I)

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Candy Moore
Warrior I Pose (Virabhadrasana I)

This pose is named after the ancient warrior Virabhadra, one of Shiva’s incarnations. This is a standing posture that is good for building leg strength and stability. With it, you become more focused and balanced both physically and mentally.

How to get into it

  1. Start in a Mountain pose on the front end of your mat. Give yourself a few moments to focus on breathing and calm down your mind.
  2. You can keep your palms pressed together in front of your heart.
  3. On the exhale, step your left foot back and turn its heel 45° so that both heels are placed on one line. Then, engage the left quad to straighten the left leg.
  4. Bend the right knee to align it with your right foot (the knee is on top of the heel). If you need, push the knee forward until you get a 90° angle between the right thigh and right calf.
  5. Toes point to the front edge of the mat. Press the inner side of the sole to the floor. Mind checking with inner attention (or literally with your eyes – for beginners) where the weight is on your left sole. Try to shift the body’s weight to the outer side of the left sole and distribute it more or less evenly for better balance.

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