Warrior 1 – Virabhadrasana 1 – is another standing pose that is commonly practiced in a Hatha Yoga class. Virabhadrasana 1 was named after a mythological Hindu warrior, Virabhadra, incarnation of the god Shiva which I have written more about in the first post of this series. Warrior 1 transforms the intensity of this deity into a pose that builds focus, power, and stability.

The benefits of Virabhadrasana 1

Stretches the whole front side of the body while strengthening the thighs, ankles, and back.
Develops stamina, balance, and coordination.
Tones the abdomen, ankles, and arches of the feet.
Stretches the chest and lungs, improving breathing capacity and invigorating the body.

And also…

It can be therapeutic for sciatica.
It encourages greater flexibility, strength, and range of motion in the feet, increasing circulation as it warms all of the muscles.

Beyond the physical posture,

Warrior 1 creates deep concentration. Focusing on your foundation and building the pose from the ground up reduces distractions and hones your energy. Your mind becomes focused, calm, and clear.

How to practice Virabhadrasana 1

> Start in Tadasana (Mountain Pose) and step your left foot back 3 to 4 feet.
> Align your front heel with your back heel and turn you left foot out 45 degrees keeping your right foot forward.
> Keep your pelvis turned toward the front of your mat.
> Gently root the outer edge of your left foot into the mat as your hips and shoulders rotate forward.
> Inhale and raise your arms up to vertical, shoulder width apart. Reach through your fingertips, fingers spread and palms facing each other.
> Exhale and bend your front knee so your shin is perpendicular to the floor.
> Keep the head in a neutral position, gazing forward, or gently tilt your head back and look comfortably up at your thumbs.
> Press down through the outer edge of your back foot, keeping your back leg straight.
> Breathe slowly and stay for 30 seconds to 1 minute.
> To exit, exhale and lower your arms placing your hands onto the hips. Inhale and press firmly into your right heel stepping your left foot forward. Exhale and release your hands from the hips and adjust your feet and pelvis into Tadasana.
> Take a few breaths and then repeat on the other side for the same length of time.

Tips

Practicing Virabhadrasana 1 correctly requires concentration on various points of alignment. Keep the following information in mind when practicing this pose:
• Build the pose from the ground up. Work on getting the foot and leg placement first. Orient your feet, 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. Draw the hip of your front leg back, and the opposite hip forward.
• Keep your lower abdomen engaged to avoid arching the lower back too much and putting pressure on the lumbar spine.
• Keep your weight even across the 4 corners of both feet and keep lifting your inner arches actively.

Cautions

Do not practice the full version of the pose if you are experiencing high blood pressure or heart problems.
Those with neck injuries should keep their heads in a neutral position – do not look up at the thumbs.
Those with shoulder injuries should place their hands on their hips.

Modifications & variations

• Beginners may find it difficult to keep the back heel grounded, therefore move your left foot a few inches to the left so your heels are staggered and not aligned.
• If you have difficulty balancing or find the pose to deep, decrease the distance between your feet several inches but ensure that your right knee is still over the heel and not over the toes.
• If your shoulders are tight, keep your arms shoulder-distance apart, or wider, when they are raised.
• For a deeper variation, move your left heel back a few more inches and bring your right thigh parallel to the floor. Ensure that your right knee is still over the heel and not over the toes.
• For more challenge, bring the palms together in prayer as the arms are raised, keeping your shoulders soft.

Vira 1 can be a powerful way to build concentration, balance, and focus. It creates strength in all areas of life – physical, mental, emotional, and spiritual. Practicing this pose regularly will help you to face the challenges of daily life with equanimity and poise. I hope this post will help deepen your experience in the pose, please don’t hesitate to provide feedback! EnJOY your practice :-)