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Warrior 1 (Virabhadrasana 1)
With Dr Kiki Morriss
Warrior 1 is an energising standing pose that will help you develop strength, flexibility, balance and focus and can be added to the Sun Salutation sequence. By Dr Kiki Morriss
Vira = Hero
Bhadra = Friend
Asana = Pose
Virabhadra = An incarnation of Shiva and a powerful warrior in Hindu mythology.
In this issue, we look in depth at Warrior I pose, which can be added to the Sun Salutation sequence to create diversity within the flow. This energising standing pose will help you develop strength, flexibility, balance and focus. Move through the Sun Salutation sequence and from Downward Dog step your right foot forwards into Warrior I. Hold the pose for five breaths, then return to Downward-Facing Dog, and continue with the Sun Salutation sequence. Repeat on the left side.
MOVING INTO THE POSE
- From Downward-Facing Dog, step your right foot forwards between your hands.
- Turn your left foot out 45º, pressing the edge of the foot firmly into the ground.
- Straighten your left leg.
- Bend your right knee to a right angle and align your knee directly above your ankle.
- Align your ankles with each other.
- Move your right hip back and your left hip forwards, so your pelvis and ribcage face forwards.
- Lift your arms and press your hands together in Prayer Pose.
- Gently arch back and lift your gaze.
HANDS, ARMS & SHOULDERS
- Place your hands shoulder-width apart
- Spread your fingers with your middle fingers pointing forwards.
- Press gently down on the bases and tips of your fingers.
- Contract your triceps to straighten your elbows. Rotate your lower arms in.
- Rotate your upper arms out.
- Rotate your armpits towards each other to help broaden your shoulders.
HIPS & LEGS
- Place your feet hip-width apart.
- Spread your toes.
- Lift the inner edges of your feet.
- Activate your quadriceps to extend your knees.
- Stretch and relax your hamstrings and calf muscles.
- Lower your heels towards the ground.
- Rotate your thighs inwards.
BACK
- Lengthen from the back of your neck to your tailbone.
- Contract your erector spinae and quadratus lumborum muscles to extend your lumbar spine.
- Contract your psoas muscle to flex your hips.
- Lift your sitting bones and coccyx upwards as you tilt your pelvis forwards.
FOCUS YOUR GAZE
- Your focal point (drishti) is at your nose or at a fixed point straight ahead of you.
- Alternatively, close your eyes and draw your focus inwards.
BENEFITS
- Lengthens your back muscles.
- Stretches your hamstrings and calf muscles.
- Increases flexibility in your ankle joints.
- Opens your shoulders.
- Improves your posture.
- Strengthens your arms.
VARIATIONS & MODIFICATIONS
- If you have a neck issue you can place a yoga block under the top of your head to support your neck.
- If you have a neck issue you can place a yoga block under the top of your head to support your neck.
CONTRAINDICATIONS
- Practice Downward-facing Dog with caution if you have high or low blood pressure.
- Avoid Downward-facing Dog if you have a wrist injury.
Om Magazine
First published in November 2009, OM Yoga magazine has become the most popular yoga title in the UK. Available from all major supermarkets, independents and newsstands across the UK. Also available on all digital platforms.
