Warrior 1 Pose in Yoga

Warrior 1 Pose in Yoga
Warrior 1 Pose in Yoga

Warrior 1 Pose

This is a basic yoga posture, very easy to perform, it is ideal for beginners. The origin of this pose comes from Hindu mythology, Virabhadra was a warrior sent by Shiva, to kill Daksha. And so avenge the death of his beloved. Hence the origin of this yoga position and the sequence of its three warriors.
  • The name of Virabhadrasana comes from the Sanskrit word asana, meaning posture, and Virabhadra, which is the name of the Shiva warrior.
This figure of yoga is included within the sequence of Warriors, a series of simple postures to perform and at the same time very powerful. It is a very easy exercise to learn for beginners, and you can practice it at home without problems.

Warrior 1 Pose strengthens the following muscles:

  1. Arms and neck: Triceps and sternocleidomastoid.
  2. Torso: Deltoids, latissimus dorsi muscle, serratus anterior muscle, abdominals, and those of the back.
  3. Legs and hips: Lower abs and glutes, quadriceps, abductors, sartorius muscle, hamstrings, calves, and peroneal muscles.
Yogi correcting Warrior 1 Pose
Yogi correcting Warrior 1 Pose

Warrior 1 Pose benefits

  • It relaxes the muscles of the shoulders and neck.
  • It distends the thorax muscles.
  • It mobilizes the thoracic spine.
  • It strengthens arms, shoulders, and torso.
  • It mobilizes and stretches the hips.

Warrior 1 Pose Step by Step

In the following video, you can see how is the ideal execution of the warrior’s posture. The important thing is that the hip points forward and the back foot describes a 45-degree angle. It is possible that this combination is not feasible for anatomical reasons or for the flexibility of the hip.

  • Standing in Tadasana or mountain pose spread your legs so that they are 1 to 1.2 meters apart.
  • Raise your arms perpendicular to the ground and parallel to each other, and extend your hands toward the ceiling.
  • Firm your shoulder blades against the back and bring them toward the tailbone.
  • Turn your left foot 45 to 60 degrees to the right and your right foot 90 degrees to the right. Align your right heel with your left. Exhale and turn your torso to the right, squaring the front of your pelvis with the front edge of the mat as much as possible.
  • As the left hip rotates forward, press the left femur back to land the heel. Arch your upper torso slightly backward.
  • With the left heel firmly on the ground, exhale and bend the right knee over the right ankle so that the shin is perpendicular to the ground.
  • Raise your arms strongly, lifting your rib cage away from your pelvis. Spread your palms out as far as possible and, if possible, bring your palms together. Keep your head in a neutral position, looking forward, or tilt it back looking up.

If you notice that your hips are moving sideways or your body is twisted, place your back foot parallel to the mat by supporting only the tip of your foot and pulling your heel back.

Warrior 1 Pose Recommendations

  1. The back foot should point outward at a 45-degree angle.
  2. The outer edge of the rear foot is flat on the ground and the leg is fully stretched.
  3. The hips should point forward.
  4. The front knee is at a 90-degree angle and is aligned with the ankle (viewed from above and from the sides).
  5. The arms are stretched upwards.
  6. The shoulders are away from the ears.
  7. The torso is slightly forward.
  8. You should look towards the thumbs as you stretch your body.
  9. The belly is slightly taut, the lower back is distended.
Warrior 1 Pose
Warrior 1 Pose

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