Today’s asana is Virabhadrasana 1, more commonly know as Warrior 1. There are multiple variations of the Warrior pose, which is why you’ll see different numbers associated with the Warrior pose (e.g. 1, 2, 3).
This asana is particularly helpful in strengthening your arms, shoulders, back and legs. The more I do yoga the more I discover how many asanas truly are full body workouts!
Directions
There are many variations on how you can go into this pose. None are better than the other, so how you enter into the pose is up to you. For purposes of this article, I’m going to have you focus on positioning the lower body first, moving to positioning the upper body last.
Starting in Tadasana, slowly exhale while stepping your left foot back roughly three to four feet (the longer your legs, the farther you should step back in order to get the maximum stretch). Turn your left heel outward, making sure it’s aligned with your right heel and foot, which should be facing forward.
When you do this, you will likely find that your hips and upper body are at an angle. So, slowly rotate your hips and shoulders so that your upper body is facing forward. Next, bend your right knee forward over the right ankle so that your calf is perpendicular to the mat and your thigh is parallel to the mat. While you do this, try to keep your left leg and foot firmly planted to the mat, if you can.
With an inhale, slowly raise your arms up over your head so that they are perpendicular with the mat while your palms are facing towards each other. Pull your tailbone in and lengthen it upwards. You should feel a lengthening and stretch through your back leg, pelvis, abdomen, chest and arms. Your shoulder blades should be relaxed and pulled back towards the spine.
To strengthen the pose further you can put your hands together in a prayer position and slightly arch your back while looking up at your hands and/or ceiling. Inhale and continue to feel the lengthening and stretching of your body in multiple directions. As always, pay attention to the breath. Make sure your face is relaxed.
Benefits of Warrior 1
- Opens the hips and chest
- Strengthens legs, back and arms
- Engages core muscles and inner organs around the abdomen, which helps aid in digestion
- Helps with concentration, stamina and awareness
I’m Nate, a writer, mindfulness practitioner and student of the inner workings of the mind.
