Virabhadrasana (veer-ah-bah-drahs-anna), also known as Warrior I, is a standing pose widely used throughout yoga practices.  The pose demands concentration and perseverance to fully express the position.  Warrior I, when performed correctly, requires the body to work in many opposite directions at the same time.  For example, one must ground down while reaching backward.

Virabhadrasana has many benefits for the beginning yogi, as well as the advanced practitioners.  Warrior I develops concentration, coordination, balance and poise, strength and groundedness. The pose strengthens the feet, ankles, knees, thighs, hip joints, back, arms, shoulders and neck. Virabhadrasana brings resiliency to the spine and proper placement to the bones and muscles of the hips, while also invigorating and decongesting the nervous system. The pose stretches, strengthens and tones the inner thigh muscles and the muscles located in the center of the body.  Warrior I helps prevent and reverse lumbago, rheumatism and scoliosis.  The pose firms and trims the hips, abdomen, buttocks, thighs and arms and tones and irrigates the kidneys.  Virabhadrasana stimulates digestion and helps relieve constipation.  Lastly, but not least, Warrior I improves circulation and respiration.

While Virabhadrasana has many benefits, it should be avoided if one has recent or chronic injury or inflammation of the ankles, knees, hips or shoulders.

How to perform Warrior I:

1. Begin in Tadasana (Mountain Pose) facing the front of the mat. Step the left foot back, about 4 to 5 feet behind.

2. Keep the front foot pointing straight ahead and the back foot pointing to the front left corner of the mat.

3. Firm and straighten the legs. Firmly anchor the back foot and roll the back thigh inward, creating space to drop the tailbone.

4. Lift the front hip points up to bring the pelvis toward an upright position.

5. Begin to bend the front knee toward a right angle.

To master this pose, also remember the following tips:

1. Press the front heel down into the mat.

2. Try and create the feeling that the thigh is being pulled back into its socket.

3. Bend the front leg about halfway toward a 90-degree angle and pause to recommit to the back leg.

4. Ground the outer edge of the back foot, rolling the inseam of the thigh outward.

5. Try to lift the front hip points again.

6. While exhaling, bend the front knee further, moving toward a right angle.

7. Place hands on the hips and feel if the pelvis is tipping forward.  If yes, work to lift it more upright, noticing if while doing so some of the deeper knee bend is lost.

Each individual will find their own variation of Warrior I.  Once in the pose, inhale and reach the arms up to the sky, lengthening the lower back and sides of the waist.  Push down into both feet and breathe.

To release from the pose, step the left foot forward finding Mountain Pose once again.  Change sides.

For a complete listing of all the classes at Wilmington Yoga Center, please visit us at https://wilmingtonyogacenter.com/classes/yoga-class-schedule/.

Sources:

http://www.yogajournal.com/basics/2357

http://yoga.prevention.com/yoga-for-beginners/Way_of_the_Warrior_327.php