Welcome to Day 12 Virabhadrasana I - Warrior 1
Virabhadra’s Pose is also known as the Warrior Pose (there are three variation of Warrior, of which this is customarily numbered 1). It may seem strange to name a yoga pose after a warrior; after all, aren’t yogis known for they’re non-violent ways? But remember that one of the most revered of all the yoga texts, the Bhagavad-Gita, is the dialog between two famous and feared warriors, Krishna and Arjuna, set on a battlefield between two great armies spoiling for a fight. What’s really being commemorated in this pose’s name, and held up as an ideal for all practitioners, is the “spiritual warrior,” who bravely does battle with the universal enemy, self-ignorance (avidya), the ultimate source of all our
When the front knee bends into the pose, beginners have a tendency to tip the pelvis forward, which duck-tails the coccyx and compresses the lower back. As you perform step 2 in the main description above, be sure to lift the pubis toward the navel and lengthen the tail toward the floor. Then as you bend the knee, continue to lift and descend these two bones, keeping the top rim of the pelvis relatively parallel to the floor
Stretches the chest and lungs, shoulders and neck, belly, groins (psoas)
Strengthens the shoulders and arms, and the muscles of the back
Strengthens and stretches the thighs, calves, and ankles
Beginners may find it difficult to keep the back heel grounded, therefore move your left foot a few inches to the left so your heels are staggered and not aligned.
If you have difficulty balancing or find the pose to deep, decrease the distance between your feet several inches;
ensure that your right knee is still over the heel and not over the toes.
For a deeper variation, move your left heel back a few more inches and bring your right thigh parallel with the floor; ensure that your right knee is still over the heel and not over the toes, and keep your tailbone reaching lightly under.
For more challenge, bring the palms together in prayer as the arms are raised; keep your shoulders from rising and continue to hug the shoulder blades into the back; lightly press the pinky region of your palms together moving more energy up the arms and creating a subtle external rotation of the arms.
The resources used for the information presented is from:
A little more about Chakra
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