Chapters (7)

Yoga Tutorial 17: Standing Poses - Yoga Warrior 1 (Right Side)/Virabhadrasana

hobby atoz · 0:45

In this practice

Key teachings

Building strength through foundational poses
Achieving balance and stability
Mindful alignment for joint protection

Ideal for

Students looking to build full-body strength
Practitioners working on balance and focus
Those wanting to deepen their standing pose practice

Lesson

Instructions

What is this pose? Also called Virabhadrasana in hindi, this asana strengthens the hands, shoulders, thighs and waist muscles. How to perform this pose? First of all stand straight on your feet. Keep in mind that the distance between the two legs is at least 3 to 4 feet. Now keep your right leg straight, keep it lightly towards the left. Move the left leg slightly forward and then turn the two legs exactly as much as you can see in the picture. Keep your hands up and down, giving shape of Hello. Stay in this post for a while and repeat this verb. Benefits of this pose: Strengthens your shoulders, arms, legs, ankles and back. Opens yours hips, chest and lungs. Improves focus, balance and stability. Encourages good circulation and respiration. Stretches your arms, legs, shoulders, neck, belly, groins and ankles and energizes the entire body. Precautions: Students with shoulder problems should keep their raised arms parallel (or slightly wider than parallel) to each other. Students with neck problems should keep their head in a neutral position and not look up at the hands.

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Steps

Virabhadrasana I (Warrior I)
High Lunge
Transition from Downward-Facing Dog

Benefits

Strengthens shoulders, arms, legs, ankles, and back
Opens hips, chest, and lungs
Improves focus, balance, and stability
Encourages good circulation and respiration
Stretches arms, legs, shoulders, neck, belly, groins, and ankles
Energizes the entire body

Asana Warrior I High Lunge

Transcript

from downward dog step into a high lunge with your right foot raise your arms and reach actively through the hands toward the ceiling exhale and rotate your torso to the right squaring the front of your pelvis as much as possible with the front edge of your mat spread the palms against each other and reach a little higher through the hands keep your head in a neutral position gazing forward or tilt it back and look up at your thumbs stay for thirty Seconds to a minute return to downward dog

Practice summary

Level: all levels
Duration: 3 minutes
Equipment: yoga mat
Target areas: shouldersarmslegsanklesbackhipschestneckgroins
Energy: energizing

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