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Warrior Pose (Virabhadrasana) is one of the most popular yoga exercises. It not only helps to improve the flexibility and strength of the body, but also strengthens the spirit and improves the mood. Before you start practicing an asana, it is important to know its basic principles and techniques.
How to do the warrior pose?
Virabhadrasana consists of three parts, each of which can be performed both separately and in combination.
Warrior Pose 1: Characteristics and Technique
Benefit: the first stage pumps up the muscles of the legs well, tones the knees and ankles. It helps to open the hip joint, which will prepare it for more complex exercises. For example, to the lotus position. Deepens breathing and improves blood circulation.
Follow the link to learn how to prepare the body for the lotus position
How to quickly and safely sit in the lotus position. 3 preparatory exercises
Starting position – standing, arms along the body, take a wide step forward, legs at a distance of about a meter from each other. Bend your left knee at a 90 degree angle, it should not go beyond the ball of your foot. The right leg is extended back, the heel is on the ground, the foot is turned 45 degrees to the right. Raise your arms above your head and stretch them up. Hold the pose for 5-10 breaths. Return to the starting position. and then repeat, changing the position of the legs.
Contraindications: If you have heart problems, you should consult your doctor before doing this asana. Its practice is also not recommended for people with high blood pressure.
Warrior Pose 2: characteristics and technique
Benefit: the second position perfectly pumps up the muscles of the legs, arms and shoulders. Tones the abdominal organs. Strengthens the muscular system of the whole body and improves lung function.
Starting position: standing, arms along the body Spread your legs apart, turn to the left so that the knee faces forward. With your right, rest firmly on the floor, bend your left knee to a 90 degree angle, extend your arms straight out to the sides. Look forward. The abdomen is tense. Stay in this position, take a few deep breaths, and exhale.
Contraindications: it is not recommended to practice the second position during exacerbation of arthritis and osteochondrosis.
Warrior Pose 3: characteristics and technique
Benefit: the third stage is the most difficult, you will have to keep your balance. Perfectly strengthens back, core, and leg muscles, including hamstrings. Improves the mobility of the knee joints. Boosts the ability to maintain balance.
Starting position: Standing with your arms along your body, take a small step forward with your left foot. Lift your right hand off the ground and begin to balance on your left. You can bend slightly to help balance Squeeze your buttocks and stretch your right leg behind you. Hands can be extended to the sides or in front of you, in this position take a deep breath.
Contraindications: problems in the work of the heart, high blood pressure, injuries to the knee joints.
Important points to perform the warrior pose
Keep your balance. When you bend your knee, make sure it is directly over your ankle. This will help you keep your balance and avoid injury.
Stretch your back. As you raise your arms and bend your knees, remember to stretch your back and keep it straight. This will help improve flexibility and stamina.
Don’t strain your neck. Look straight ahead and make sure your head is in a neutral position.
Straighten your chest. When you do virabhadrasana, open your chest and lift it up. This will strengthen your back muscles and improve your posture.
Hold your breath. Important to improve concentration and body control. Breathe deeply and evenly.
Don’t arch your back. Keep your spine straight. Excessive deviation can lead to back injuries and diseases.
Don’t bend your knees too much. This can lead to knee injuries. Bend your legs enough to create a stable base for the warrior pose.
Do not forget the strength of the legs. Try to distribute your body weight evenly across both legs and tense the muscles to improve strength and stamina.
Remember to relax. After performing virabhadrasana, relieve tension in the muscles. Take a few deep breaths in and out, let your body relax a bit and smile. You will relax and your mood will improve.
The key to effective and safe training is in the correct technique. If this is your first time doing the warrior pose, learn all the nuances of doing the simpler version. When you master the initial level, gradually move on to the complication of the asana. Don’t worry if something doesn’t work. Virabhadrasana requires stamina and perseverance. Remember that everything comes little by little. Listen to your body and don’t overload it.
Each person is unique and has their own level of fitness. If you feel pain or discomfort, reduce the load or stop the exercise.
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