| Pose of the Month: Warrior I - Virabhadrasana I |
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| Clara Simper | |||
| Monday, 15 May 2006 | |||
 We return to the Yoga Warrior series in May to examine the bold pose, Warrior I. You will find it in basic as well as advanced yoga classes as this is a pose that you can always find new areas of the body to explore and unfold. This is a challenging pose wherever you are on your yoga journey. Keep your right hip joint in one line with your forward heel. Give equal weight to the front and back foot and lift through the arch of the back foot as you press the outer heel to the ground. As you sink your right hip so that your right thigh is parallel to the ground, begin to focus on the upper body. Let your upper torso be square to the front of your mat. You can direct your left hip forward, but do not jam it forward so much that you experience compression in the lower back. Instead, draw your left shoulder forward and your right shoulder back so that your shoulders are parallel as they face forward. Through this movement you will feel a twist through the torso. Drop your tailbone towards the floor. Engage your abdominals and lift your ribcage away from your pelvis. Draw your shoulder blades closer to your heart and notice if this enables you to open your chest cavity more fully. Look skyward and if you can maintain length in your neck, gaze towards your hands. If you experience any pain in your neck, keep your head neutral and simply gaze directly forward. Hold for 5-10 breaths or longer if you are a more advanced student. Coming out of the pose, inhale and as you ground down firmly through the back foot, straighten through the front leg and turn your feet to parallel. Rest the arms and then pivot on the feet to the left and repeat on the other side for the same duration. When you have completed both sides return to standing with the feet together. Warrior I pose strengthens the quadriceps of the front leg and stretches the calf of the back leg, so is great for relieving cramp and cultivating elasticity in these areas. As in Warrior II pose which we reviewed in January maintaining proper alignment of the front knee will strengthen the muscles that surround and support the knee joint. Hips and groins are released and the abdomen is toned. It is also helpful in opening tight shoulders and building more flexibility in the thoracic and cervical spine. The chest is fully expanded as are the intercostal muscles between each rib so deeper breathing is provoked. As with Warrior II pose, there is some Indian Mythology behind this pose and Virabhadra is a warrior. Warrior I can be seen as the warrior holding its sword above its head, powerful, focused and brave. Being a Yoga Warrior does not involve aggression but rather courage and clarity. As you practice this pose maintain your forward gaze but soften the face. Let the strength of the pose grow from within, rather than the physical stance and any rigidity without. Namaste.
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