Warrior 1 pose - Virabhadrasana 1
Translation: Warrior 1 Pose
Raise the upper body stretching the arms above the head. The hands can
be in prayer position, interlocked or shoulder width apart. The fingers can
be closed or open. (One creates a direct force and the other is a flared force.)
The chest faces forward. The heels are in line but you can also perform
this pose with a little width between the heels. This will slightly change
the alignment of the hips and can improve the alignment.
The navel area will naturally stick out. To engage lower core abdominal
muscles pull the navel up and back. This will reduce pressure on the lower
Aligning the shoulders horizontally is desired. There are many ways to
do this. Shown opposite is a method of lifting them. Sometimes this is not
done because of blood flow interference or nerve impingement. It is quite
nice to have all the muscles, skin and cells around the arms and shoulders
moving in an upwards direction. The energy forces of the pose feel better.
Tips for Warrior 1 Pose
It is very hard to get the back foot flat on the mat if the legs are too
wide apart. It also makes it harder to face forward correctly with the chest.
Therefore adjust the legs to a distance apart that allows both the back foot
to be on the mat and the chest to be forward.
Benefits of Warrior 1 Pose
Both legs are strengthened in this pose. It can also help the knee muscles
This pose is quite hard on the lower back. It will be hard to perform
on one side if a disc is slightly inflamed or bulging. This can be avoided
by reducing the distance of the stance. Taking the legs closer together will
greatly reduce the amount of pressure in the lower back.
Falling Warrior Salute