vira (hero) + bhadra (friend) + asana (pose)
Yogis who follow us will notice that we talked about Warrior II before Warrior I which, while seemingly a chronological slip, was quite intentional: it´s 2nd incarnation is frequently more accessible to yogis, especially beginners. And full confession: I used to avoid this pose like the plague, thinking it beyond my reach, when all along I was simply doing it wrong. The key to this powerful standing pose is to keep your hip bones facing forward (if this is tricky, try lifting your back heel off the floor), & to remember to position your bent knee directly over your ankle & heel. W1 os often incorporated into a fabulous vinyasa with its cousins: Warrior 2, Reverse Warrior, Warrior 3, &/or Humble Warrior. Regardless, prepare for W1 with Garland Pose, Wide-Legged Forward Fold, or any manner of lunges, like Crescent or Runner´s Lunge. If you enter this pose from Warrior II (in which your knee is tracking to the middle/outside of your foot, & your hip is rotating open) be mindful of your alignment during your transition. It may be easier to enter the pose directly from Mountain Pose, Crescent Lunge, or Down Dog. Unsure what to do with your hands & arms? You can "goalpost" (as in Goddess Pose) your raised arms, or keep your hands separate with your palms facing each other. You can even interlace your fingers—except for your thumbs and index fingers—which forms Kali Mudra. Alternatively, you can extend your arms behind you & clasp your hands; this provides a wonderful transition to Humble Warrior - because even fierce warriors need to show humility.
Benefits:
opens your hips, chest, & lungs
strengthens your quads & upper body: neck, shoulders, arms, & back (especially your psoas)
stretches & strengthens your calves, ankles, belly, buttocks, & groin
tones abdominal organs
improves stability, focus, & balance
encourages good circulation
energizes the whole body, helping to fight fatigue
builds self-confidence, & helps to teach us to face life directly, openly, & with an open heart
counteracts hours spent sitting & hunching over a desk &/or computer.
Remember: if you have issues with your lower back (or you´re new to Warrior I), ease up on the bend in your front knee to lessen the compression & make the pose less intense. Watch your bent knee! - for some it may have a tendency to drift inwards or outwards (as in W2). If you feel wobbly, you can create a more stable base by inching your front foot a little farther out to the side from the centre of your body. Most yogis find that the wider their stance, the better their balance. Still wobbly? Set your gaze forwards, not upwards, & place your hands on your hips.
Props: Roll the back of your mat under your back foot if the knee of your straight back leg is uncomfortable. Press the bent knee into a folded blanket placed on a chair against a wall for added stability.
Avoid or modify Warrior I Pose if you:
have serious difficulties balancing
have or recently have had an injury to the hip, knees, back, or shoulders
suffer from high blood pressure, heart disease or stroke (begin with modifications)
have a weak neck, don´t look up, but keep your chin slightly tucked in
lack Breath-Body Awareness
are pregnant, be mindful of the shift in centre of their gravity.
Comments