Virabhadrasana I
The word “Virabhadrasana” is derived from a Sanskrit word “Vira” meaning “hero” or “warrior” ; “Bhadra” meaning “friend” and “Asana” meaning “posture” or “seat”. It is commonly called “Warrior Pose” in English.
STEPS TO BE FOLLOWED:
Stand with your legs together and feet by the side of the body.
Now slowly place your feet apart, almost 3 feet distance, while your hands are on the waist and toes pointing to the wall in front.
Turn your right foot completely on the right side, and left foot slightly on the right side.
Now slowly turn your chest on to the right side, your chest facing the right foot.
Inhaling, lift both your hands above the head, and join your palms, lifting your chin up looking at your hands.
Exhaling start bending your right knee, until your right thigh comes parallel to the floor.
Make sure of not lifting your left heel up while bending the right leg.
Hold this posture for 30 sec to 1minute.
Then slowly release, making the right knee straight and dropping your hands down, and placing them on the waist.
Turn the chest back to the centre. Getting your toes pointing at the wall in front.
Now repeat the same from the other side.
BENEFITS:
It helps strengthen legs, shoulders, thighs, arms, ankles, back and glute muscles.
It helps in opening up the hip joint, chest and lungs.
It helps in energizing the whole body.
It helps in improving stability and balance.
It helps in therapy for Sciatica.
It helps in stamina and concentration.
It helps improve circulation.
CONTRA-INDICATIONS:
People suffering from severe knee pain (acute or chronic).
Rheumatoid Arthritis.
High blood pressure.
Cardiac (heart) problems.
Practitioners with shoulder problems should not join the palms; instead keep the arms parallel to each other or slightly wider.
Practitioners with neck problem should not be looking up at the arms, instead and look straight keeping the neck in neutral position.
DISCLAIMER: – PLEASE PRACTICE UNDER THE SUPERVISION OF YOGA TEACHER/ YOGA EXPERT.
