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[[File: Virabhadrasana I.png|thumb|right|''Side view of Virabhadrasana I'']]
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[[File:Ayurwiki-Virabhadrasana 1.gif|400px|right|Yoga in a GIF - Virabhadrasana 1]]
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[[File:Virabhadrasana I.png|thumb|right|''Side view of Virabhadrasana I'']]
  
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'''Virabhadrasana I''' (Sanskrit: वीरभद्रासन, IPA: [ʋiːrɐbʱɐd̪rɑːsɐnɐ]; IAST: Vīrabhadrāsana) or Warrior 1 Pose is an asana commemorating the exploits of a mythical warrior.
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'''Warrior I''' or '''Virabhadrasana I''' is a standing yoga pose named after a mythological Hindu warrior, Virabhadra. An incarnation of the god Shiva, Virabhadra was fierce and powerful, with a thousand arms and hair and eyes of fire.  
  
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== Etymology ==
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==Technique==
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# Take a deep breath and step your legs 4-5 feet apart, raise your arms upwards to join both the palms right over your head.
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# Exhale and turn the right foot outwards 90 degree to the right, slightly turn the left foot inwards 45-60 degree to the right.
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# The right heel must be aligned with the arch of the left heel, rotate the torso to the right keeping the arms straight.
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# Exhale and bend the right knee until the right thigh becomes parallel to the floor, keep the right shin perpendicular to the floor.
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# This alignment will form a 90-degree angle between your right thigh and right shin, the bent knee must not extend beyond the ankle. It must be aligned right over the heel.
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# Left leg must remain stretched out and tighten at the knee throughout the practice, move your face in the upward direction and look at the joined palms.
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# Retain the final position from a few seconds to half a minute.Take long and deep breaths. to release the posture reverse the movements one by one in the same manner.
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# Repeat the steps on the left side for the same duration as right.<ref name="Technique"/>
  
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The name of this asana is rooted in Hindu mythology.
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==Effects==
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* Strengthens your shoulders, arms, legs, ankles and back
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* Opens yours hips, chest and lungs
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* Improves focus, balance and stability
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* Encourages good circulation and respiration
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* Stretches your arms, legs, shoulders, neck, belly, groins and ankles
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* Energizes the entire body<ref name="Effects"/>
  
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The myth is that the powerful priest Daksha made a great yagna (ritual sacrifice) but did not invite his youngest daughter Sati and her husband Shiva, the supreme ruler of the universe. Sati found out and decided to go alone to the yagna. When she arrived, Sati entered into an argument with her father. Unable to withstand his insults, she spoke a vow to her father, “Since it was you who gave me this body, I no longer wish to be associated with it.” She walked to the fire and threw herself in. When Shiva heard of Sati’s death, he was devastated. He yanked out a lock of his hair and beat it into the ground, where up rose a powerful Warrior. Shiva named this warrior Virabhadra. Vira (hero) + Bhadra (friend) and ordered him to go to the yagna and destroy Daksha and all his guests.
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==Related Asanas==
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* [[Supta Virasana]]
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* [[Upavistha Konasana]]
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* [[Adho Mukha Svanasana]]
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* [[Utthita Parsvakonasana]]
  
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*Virabhadra's first aspect, (Vīrabhadrāsana I) is his arrival, with swords in both hands, thrusting his way up through the earth from below.
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==Special requisites==
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*In his second aspect, (Vīrabhadrāsana II) he sights his opponent, Daksha.
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* It is important to consult a doctor before you practice this asana, especially if you have spinal problems or have just recovered from a chronic illness.
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*And in his third aspect (Vīrabhadrāsana III), moving swiftly and precisely, he decapitates Daksha with his sword.
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* If you have shoulder pains, raise your arms and leave them parallel to each other instead of holding them above your head.
  
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Shiva then arrives at the yagna and sees the rout that Virabhadra had wrought. Shiva absorbs Virabhadra back into his own form and then transforms into Hara, the ravisher. Filled with sorrow and compassion, Shiva finds Daksha’s body and gives it the head of a goat, which brings him back to life. In the end Sati is also reborn.
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==Initial practice notes==
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Usually, when the front knee is bent into the pose, beginners tend to tip their pelvis forward.<ref name="Initial practice notes"/>
  
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== Description ==
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==References==
  
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It is possible to enter Vīrabhadrāsana using vinyasas starting from either Adho Mukha Śvānāsana or from Tāḍāsana.
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<references>
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<ref name="Technique">[http://www.finessyoga.com/yoga-asanas/virabhadrasana-warrior-pose-steps-benefits "Methodology"]</ref>
  
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#Starting from Tāḍāsana
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<ref name="Initial practice notes">[http://www.stylecraze.com/articles/virabhadrasana-benefits/#BeginnersTips "Beginers tips"]</ref>
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#The arms are stretched up, palm touching.
 
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#Inhaling spread the legs sideways by jumping or stepping, creating a gap of 2/3 body height.
 
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#Exhaling turn the trunk facing to the left while rotating the left foot 90° so it faces forward and the right foot so it points slightly to the right
 
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#Bend the left knee till the thigh is parallel to the floor, avoid extending the bent knee past the ankle and keeping the other leg straight.
 
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#Stretch the right leg, with the knee locked.
 
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#The head, chest, left knee and left foot should be aligned facing forward.
 
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#The head should be bent back and up with the eyes facing the hands.
 
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#Hold the asana from one to four breaths.
 
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#Return to Step 4 repeat on the other side.
 
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#Finally exhale and jump into Tāḍāsana.
 
  
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<ref name="Effects">[http://www.cnyhealingarts.com/2011/05/20/the-health-benefits-of-virabhadrasana-i-warrior-i-pose/ "Health benefits"]</ref>
  
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== Benefits ==
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</references>
  
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*Strengthens and stabilizes the muscles of the feet and knees, also strengthens the shoulders, arms, and the back.
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==External Links==
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*Stretches the hip flexors and calf muscles.
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* [https://www.yogajournal.com/poses/warrior-i-pose Virabhadrasana I on yogajournal.com]
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*Improves balance and concentration.
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* [https://arogyayogaschool.com/blog/warrior-pose-virabhadrasana/ Virabhadrasana I on arogyayogaschool.com]
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* [https://www.artofliving.org/yoga/yoga-poses/warrior-pose-virbhadrasana Virabhadrasana I on artofliving.org]
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* [http://7pranayama.com/warrior-pose-steps-virabhadrasana-yoga-benefits/ Virabhadrasana I on 7pranayama.com]
  
 
[[Category:Yoga]]
 
[[Category:Yoga]]
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[[Category:Curative Asanas for - Acidity]]
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[[Category:Curative Asanas for - Ankles]]
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[[Category:Curative Asanas for - Arthritis of the lower back]]
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[[Category:Curative Asanas for - Gall bladder and liver exercises]]
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[[Category:Curative Asanas for - Arthritis of the shoulder joints]]
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[[Category:Curative Asanas for - Dyspepsia]]
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[[Category:Curative Asanas for - Heartburn]]
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[[Category:Curative Asanas for - Obesity]]
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[[Category:Curative Asanas for - Gastric]]

Latest revision as of 16:16, 13 September 2018

Yoga in a GIF - Virabhadrasana 1
Side view of Virabhadrasana I

Warrior I or Virabhadrasana I is a standing yoga pose named after a mythological Hindu warrior, Virabhadra. An incarnation of the god Shiva, Virabhadra was fierce and powerful, with a thousand arms and hair and eyes of fire.

Technique

  1. Take a deep breath and step your legs 4-5 feet apart, raise your arms upwards to join both the palms right over your head.
  2. Exhale and turn the right foot outwards 90 degree to the right, slightly turn the left foot inwards 45-60 degree to the right.
  3. The right heel must be aligned with the arch of the left heel, rotate the torso to the right keeping the arms straight.
  4. Exhale and bend the right knee until the right thigh becomes parallel to the floor, keep the right shin perpendicular to the floor.
  5. This alignment will form a 90-degree angle between your right thigh and right shin, the bent knee must not extend beyond the ankle. It must be aligned right over the heel.
  6. Left leg must remain stretched out and tighten at the knee throughout the practice, move your face in the upward direction and look at the joined palms.
  7. Retain the final position from a few seconds to half a minute.Take long and deep breaths. to release the posture reverse the movements one by one in the same manner.
  8. Repeat the steps on the left side for the same duration as right.[1]

Effects

  • 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
  • Energizes the entire body[2]

Related Asanas

Special requisites

  • It is important to consult a doctor before you practice this asana, especially if you have spinal problems or have just recovered from a chronic illness.
  • If you have shoulder pains, raise your arms and leave them parallel to each other instead of holding them above your head.

Initial practice notes

Usually, when the front knee is bent into the pose, beginners tend to tip their pelvis forward.[3]

References

  1. ↑ "Methodology"
  2. ↑ "Health benefits"
  3. ↑ "Beginers tips"

External Links

Retrieved from "https://ayurwiki.org/index.php?title=Virabhadrasana_I&oldid=26258"