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‘Vira’ means ‘Hero’ ‘Warrior’ ‘Vigorous’ and ‘Courageous’,
‘Bhadra’ means ‘good’ ‘auspicious’
Vigorous pose which fills the body with strength and helps to balance the body with feet more than hip distance apart and raising the arms above your head, requires one to connect the body with the breath.
Steps
1. From Downward Facing Dog (Adho Mukha Svanasana), bring the left foot close to your palms, backfoot on the floor slightly open and look up.
2. Inhale and raise the arms above your shoulders. Head into neutral, look ahead for Warrior I.
3. Exhale completely here.
4. Make sure the right foot is turned a bit inside to about 20-45 degrees and the left foot out to 90 degrees. Bending the left knee take the stretch upwards with your arms and feel the stretch at the entire abdomen.
5. Press the back foot into the mat and attempt to drag it toward the midline (adduction). You will feel the pelvis turn forward to “square” with the front leg.
6. Staying here for 5 rounds of breathing is essential as the stretch around the upper leg and thighs, the entire abdomen and the arms will help in toning the muscles and eventually reduce the fat.
Benefits
Stretches the chest and lungs, shoulders and neck, belly, groins, hip flexors
Strengthens the shoulders and arms, and the muscles of the back
Strengthens and stretches the thighs, calves, and ankles
Chakras
Third Eye Chakra (Ajna Chakra)
Solar Plexus (Manipura Chakra)
Root Chakra (Muladhara Chakra)
LONG WARRIOR I
has the required foundation to transition into Warrior II
Warrior I
Steps
1. From Downward Facing Dog (Adho Mukha Svanasana), bring one foot close to your palms, backfoot on the floor slightly open and look up. (Long Warrior I challenges the back leg at the hip joint which open up to the side more than short Warrior I).
2. Inhale and raise the arms above your shoulders and hands if possible bring them in prayer. Bending the front knee and look up without straining the neck or the lower back, exhale completely here. (Trunk is upward and arms up without straining the lower back, not hyperextending.)
3. Exhale completely here.
4. Bending the front knee take the stretch upwards with your arms and feel the stretch at the entire abdomen.
5. Press the back foot into the mat and attempt to drag it toward the midline.
6. Staying here for 3-5 rounds of breathing is essential as the stretch around the upper leg and thighs, the entire abdomen and the arms will help in toning the muscles and eventually reduce the fat.
This pose is one of the steps in the group of yoga poses in Sun Salutation.
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Master Trainer
Nancy M.Sc, ERYT-500
I love connecting with great yogis. Being inspired by the teachings of renowned yogis, my passion for sharing the teachings of ancient science within modern practice is absolutely stunning.
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