Virabhadra = hero or warrior · Asana = pose
Warrior I
Benefits
Cultivates confidence, dynamism, and sensations of happiness, neutralizes the effects of sitting by lengthening the hip flexors, stretching the former spine, as well as involving the hips, legs, ankle joints, and feet
Instruction
1. Start in Tadasana (Hill Posture), with your feet together as well as arms at your sides. Jump or tip your legs 3-4 feet apart, or vast sufficient that when you spread your arms to your sides at shoulder elevation, your wrists align over your ankles.
2. On an inhale, elevate your arms along with your ears. Aim your fingertips to the sky as well as join your palms while keeping your elbows right. Simultaneously weigh down and also right into the internal and outer edges of your feet. Make use of the dynamic lifting activity of your arms to maintain length in your sides.
3. Without losing this vibrant lift, turn your appropriate foot out 90 degrees and your left foot in 30-60 levels. Revolve the left external calf bone, thigh, and hip ahead as high as possible while pressing into your left heel. Attract your right outer hip back and also in towards your midline without shedding the descending stress of the inner side of your right foot.
4. On an exhale, bend your right knee to a best angle so it mores than your ankle joint. Your ideal upper leg will be alongside the floor– or virtually so. Continuously push right into your left heel and to get to up with your arms. It might be hard to keep your left heel down while you revolve that leg and your trunk. Get to back with the facility of your left heel, also if the outer heel lifts a bit.
5. Allow your hips come down as you raise through your arms. It’s OK for your back to arch a little– Warrior I is a bit of a backbend! Lift your side and also back ribs as you get to via and even “beyond” your fingertips. If your neck supports it, turn your head back and seek out. Remain in the posture for 30 secs with typical breathing. Repeat on the various other side.
DON’T lean ahead and also right into the front knee. Instead, keep the knee directly over the ankle joint to shield and also stabilize the joint.
DON’T aggressively tuck your tailbone. It creates tension, constricting the breath and also obstructing energetic flow from your back heel to your head.
https://www.yogadivinity.com/master-warrior-i
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