Virabhadrasana I (Warrior's Pose I)

Intermediate Yoga 3 minutes 24 calories

Lunging position with torso facing forward, arms extended upward and front knee bent at 90 degrees, back leg extended with heel raised.

Media

Instructions

Begin in Tadasana

Step back with left foot: Step width about 1 foot or more, depending on your height and flexibility.

Place front leg (right) bent with knee above ankle.

Place back Leg (left) extended, with heel on the ground and foot rotated 45° outward.

Align pelvis forward (must be facing front) and distribute weight on both feet.

Push the outside edge of the back foot into the mat.

Activate the quadriceps of the back leg to keep the leg taut.

Bring palms together and lift arms toward the sky.

Stretch the spine upward without arching the back.

Activate the abdomen.

Breathe deeply: by inhaling expand the chest, by exhaling sink slightly into the front leg bend.

Exit the position: Exhale, lower arms. Straighten the front leg. Bring the back foot back forward and return to Tadasana.

Repeat the exercise with the other side.

Exercise Details

Repetitions

2 reps per side

Hold Time

45 seconds

Breathing

Inhale deeply while lifting arms, exhale while holding the position, continue with deep, controlled breathing.

Important Warnings

Older people:

only if in good physical shape

People with dizziness or hypertension:

Arms raised above the head can increase pressure; you can vary the position by keeping your arms at your sides or chest. In case of dizziness, keep your gaze forward.

Pregnant women:

Position to be avoided or practiced with intensity support on pelvis, abdomen, and back

People with hip stiffness or pathology:

In cases of Dysplasia, Arthrosis, or prosthesis, avoid excess internal rotation of the hind leg by turning the hind foot slightly outward. Alternatively, Virabhadrasana II posture can be practiced.

People with knee problems:

The stance can cause stress on the flexed knee if not properly aligned, given the significant load on the joint. It is suggested to keep the knee above the ankle, not to bend too deeply and, if necessary, to reduce the stride width