April - Pose of the Month - Virabhadrasana I

Virabhadrasana I - Warrior I Pose

This posture is named after the warrior sage, Virabhadra.  It is a strong standing pose that strengthens the spine and brings flexibility to the knees and thighs. The arms and chest are also stretched.  This pose should not be done if you have high blood pressure or a cardiac condition.  With all poses please be mindful of your own body as the instructions are a general guideline.

I have shown three variations.  The first shows the arms going up after turning to the side, the second the arms are up before rotating to the side and the third uses the wall for support and helps correct alignment.

Variation 1:

Begin in Tadasana in the center of your mat.  Press evenly into the big toe mound, little toe mound and heel of each foot.  Lift kneecaps, press thighs back.  Draw tailbone in and up the spine, lifting inner groins up.  Broaden the collarbones to the outer tips of the shoulders and release the shoulders down the back.  Gently lengthen the sides of the neck and gaze forward with soft eyes. 

Inhale and step or jump the feet about 4-4.5ft apart landing in Utthita Hasta Padasana.  Feet are parallel, arms extending out, also parallel to floor.  Press evenly into both feet, feeling torso balanced between the legs.  Keep the spine lifting, shoulders releasing down the back away from the ears.

This next stage arms are not raised until after body rotation.  The arms are kept parallel to floor (Vimanasana -airplane arms) and as exhale turn the torso and right leg out 90 degrees. The left left rotates in about 60 degrees.  The heel of the front foot aligns to the instep of the back foot.  The whole torso also rotates right so that the chest and pelvis face forward.  Keep legs straight to begin with by lifting the kneecaps up toward the thighs.  Again, feel torso balanced between the front and back foot by pressing evenly into both feet, legs firm.

Without changing legs, turn palms to face ceiling and raise arms overhead, moving the shoulder blades into the body and down and extending up through fingertips. Draw the inner sides of the legs up as you press feet into floor.

Exhale, bend the front knee 90 degrees angling the knee towards the pinkie side toe.  Keep pressing into the back foot and lift the back knee, keeping the back leg straight.  The hips are square to each other.  Draw the tailbone in and up to protect the lower back.

Lengthen through the back of the neck and begin to look up.  If have neck issues continue to look forward.
Keep pressing into both feet, draw the tailbone in and up to lengthen the spine, keep both sides of the torso lengthening evenly, chest open and breath even.  Stay for a few breaths and then inhale pressing into both feet, straighten the front leg, turn the feet back parallel to each other and step or jump back to Tadasana.  Repeat on other side.

If you are struggling to keep back heel pressing into the floor and keep the back leg straight you can place a block or rolled mat under the back heel.

Variation 2:

In this variation the arms are raised before rotating the torso.  Begin following first two steps above.

Then, turn palms to face ceiling and as draw shoulder blades down and into the back, raise arms up overhead until perpendicular to the floor and parallel to each other.

Press palms together only if arms remain straight.  If elbows bend then straighten arms and keep parallel to each other.
Continue with rest of pose as above.
Variation 3:

This variation uses the wall and is good to do when learning the pose for alignment or if feeling tired or off balance.

Begin facing the wall and press the right toes up the wall.  Have hands on wall for support.

Step the left foot back about 4-4.5 ft. and press arms into wall.  The toes pressing into the wall helps to bring awareness into the front leg.  Keep both legs straight by drawing kneecaps up toward thighs, tailbone tucks in slightly, lengthen the spine up and release shoulders away from the ears and down the back.

On the exhalation bend the front knee to 90 degrees.  A block can be placed between the wall and knee so that the knee does not go past the ankle.  Keep pressing into back foot and lifting the back knee up.

Then, inhale and raise the arms up parallel to each other and if can look up with a long neck.  Stay for a few breaths.

To come up.  Press into both feet and straighten the front leg.  If using the block, remove so doesn't fall onto toes!  Step back foot forward and come into Tadasana and repeat with other leg forward.

Benefits:  Helps relieve backache, lumbago and sciatica.  Helps to strengthen back muscles, tones abdominal muscles, relieves acidity and improves digestion.  Can also help to strengthen the bladder and correct a displaced uterus.

Cautions: Do not do if have high blood pressure, a bulging or herniated disk or a heart condition.  Also, avoid during menstruation.

Namaste.

Pamela Nelson

http://www.plnyoga.blogspot.com