WARRIOR ONE POSE

Virabhadrasana I
(veer-ah-bah-DRAHS-anna)

Virabhadra = The name of a fierce warrior, an incarnation of Shiva, described as having a thousand heads, a thousand eyes, and a thousand feet, wielding a thousand clubs, and wearing a tiger’s skin

 

Steps:
1. Stand in Tadasana.
2. Step your right foot forward one full, comfortable stride. Turn the heel of your left foot in slightly so that the foot faces out at a slight angle.
3. Keeping your legs engaged, exhale and bend your right knee to 90 degrees. Place your hands on your hips and square them to the front. Adjust the distance between your feet as needed so that your right shin is perpendicular to the floor when your right thigh is parallel to the floor.
4. Inhale and extend your arms over your head. Root your tailbone down, extending from your pelvis down through your legs.
5. Hold for a few breaths. To release, root down through your feet into the floor, inhale, straighten your front leg, and come up to standing. Repeat on the other side.

Benefits:

Strengthens the aches, ankles, knees and thighs
Stretches the hips and shoulders Broadens the chest
Stimulates digestion and circulation
Increases muscular endurance
Relieves symptoms of sciatica

Contraindications:

High blood pressure
Neck injury