VIRABHADRASANA 1
Warrior 1 The First of the Warrior Postures
Virabhadra = a warrior from Indian mythology
A strong standing back bend, with one leg bent at the knee
lunging forward, with the other leg stretched out behind. The torso
forms a strong back arch with the arms taken overhead and the
gaze up towards the hands.
Preparations
Shoulder stretches, hamstring stretches, and simple back bends.
Method 1
Back foot like:
3 THIS
2
NOT THIS
From feet apart, turn the left foot in and the right foot out 90 degrees.
Raise the arms to shoulder level with the palms facing down
With freedom in the pelvis, turn the torso to face over the extended right leg.
Maintain strength in both legs, ensuring that the right knee looks in the same direction as the
right toes are pointing.
Bring the arms over head with palms facing.
Bend the front knee maintaining an upwards stretch with the arms and keeping the torso
upright. (Do not lunge forward)
Begin to lean back intensifying the back arch.
Take the head back looking up towards the thumbs
Repeat to the other side.
Anything to watch out for method 1
Make sure that the front knee is carefully aligned and that the neck is comfortable.
Ensure that the inner arch of the back foot is lifted and that the outer arch contacts the floor.
Method 2
Back foot like:
3
THIS
2
NOT THIS
From Tadasana, take a big stride straight back with the left leg, keeping the hips looking
forward.
Drop the left knee to the floor (the heel of the back foot will leave the floor and the ball of this
foot and toes will take all the weight) and at he same time bend the front knee ensuring that
the knee does not lunge over its ankle.
Here you may need to adjust the distance between the feet.
Raise the arms to shoulder level, and then bring the arms over head with palms facing.
Begin to lean back intensifying the back arch.
Take the head back looking up towards the thumbs.
Now raise the back knee by pushing back into the heel
Maintain strength in both legs, ensuring that the right knee looks in the same direction as the
right toes are pointing, and that the heel of the back foot does not swing in to the centre.
Repeat to the other side.
Anything to watch out for method 2
Make sure that the front knee is carefully aligned and that the neck is comfortable.
Ensure that the heel of the back foot does not swing into the centre.
Anything to watch out for in both methods
Both methods must ensure that the front knee is correctly aligned and has not swung into
the centre.
Avoid this movement
Once there
Allow the sternum and the collarbones to rise.
Develop a sense of the front of the body lengthening
Press the tongue into the upper palate to protect the neck
Maintain strength in the legs.
Coming Out
Method 1
Straighten the torso. Bring the head and gaze forward. Lower the arms. Straighten the front
leg and turn to face forward.
Method 2
Lower the back knee to the floor. Bring the head and gaze forward. Lower the arms. Step
forwards to Tadasana.
Too challenging at the moment?
Method 1
Have the feet closer together.
Keep the arms down.
Don’t look up, just ahead.
Don’t bend the front knee too deeply.
Method 2
Keep the back knee down.
Variations
Turn the torso to face start position, side bend, drop the back hand down to the inside of the
back leg, take the front hand up and turn the gaze to look towards the back foot.
Tip
Method 1
Turn the back foot in more strongly; it creates greater freedom in the pelvic area and hips.
Use a wedge under the heel of the back foot
Work strongly with the legs, as this can allow flexibility and freedom in the torso.
Method 2
Have the back heel close to a wall so that you can press the heel into the wall, this will aid
better balance in this method
Benefits
The asana develops strength and flexibility in the legs and is invigorating.
This posture encourages expansion of the chest and deep breathing, and builds strength in
the legs and flexibility in the shoulders.
B.K.S. Iyengar (1):
On an esoteric level
Virabhadrasana 1 is energising, strengthening and opening.
Bibliography
Iyengar B K S (1991) Light on Yoga; The Aquarian Press
Mehta. Silva. Mira. and Shyam 1992. Yoga the Iyengar way. Dorling Kindersley . London.
Bob Insley; 10/2011