Warrior I Pose
Warrior I pose or virbhadrasana I is a pose that makes your legs strong and stretches your arms and legs.
It increases your stamina and improves balance. This pose promotes the feeling of strength and power. Your head, shoulders, hips and knees should be in one direction.
While in this pose, imagine the smooth line of the body from the heel of your back foot to fingertip. Your feet should in touch with the floor throughout the pose for stability. Lean your torso forward if there is a strain in the lower back. Lift the hands above and grasp your elbows with the opposite hands or extend arms to the side and palms facing down can be some positions for the arms.
In the more advanced form, join the palms, keeping your arms stretched to the ceiling and tilt the head up to look at the ceiling. Be cautious if you have hip, knee, back or shoulder problems.
How it is to be done – standing.
Suitable for – Everybody.
Steps - Actual procedure for that asana.
1. Go to mountain pose.
2. Move your right foot forward to the right at a distance of 2 to 4 feet. The feet should be hip width apart and toes point forward.
3. Bend your right leg slightly. Left leg should be straight and the sole of the left foot should be firmly placed on the ground. Your weight should be evenly distributed between both the feet.
4. Your head, shoulders, hips and knees should face forward.
5. Inhale and raise your arms up above the head, palms facing each other and fingers pointing to the ceiling.
6. Keep your shoulders relaxed and down but at the back of the ears.
7. Point the crown of your head upward and look straight ahead..
8. Remain in this pose from 15 to 60 seconds.
9. Release the pose by exhaling while bringing the arms down to the sides. Then go back to mountain pose.
10. Repeat steps 2 to 9 for your other side.
Benefits to body parts - Strengthens the legs. Stretches shoulders and arms. Opens the chest.
Other benefits - Increases the stamina. Improves balance.
Precautions - Hip, back, shoulder or knee problems.
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