Warrior I — Virabhadrasana I (veer-uh-buh-DRAHS-uh-nuh) — is a standing yoga pose named after a mythological Hindu warrior, Virabhadra. An incarnation of the god Shiva, Virabhadra was fierce and powerful, with a thousand arms and hair and eyes of fire. Warrior I transforms the intensity of this deity into a pose that builds focus, power, and stability.
Benefits of Warrior I Pose
Virabhadrasana I stretches the whole front side of the body while strengthening the thighs, ankles, and back. This is a powerful standing pose that develops stamina, balance, and coordination. It tones the abdomen, ankles, and arches of the feet. This pose also stretches the chest and lungs, improving breathing capacity and invigorating the body. It can be therapeutic for sciatica. It also encourages greater flexibility, strength, and range of motion in the feet, increasing circulation as it warms all of the muscles.
Beyond the physical posture, Warrior I creates deep concentration. Focusing on your foundation and building the pose from the ground up reduces distractions and hones your energy. Your mind becomes focused, calm, and clear.
Do not practice the full version of the pose if you are experiencing high blood pressure or heart problems. Those with neck injuries should keep their heads in a neutral position (in step 8) — do not look up at the hands. Those with shoulder injuries should keep their raised arms parallel to each other or even wider (in step 7). Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.
Modifications & Variations
Warrior I requires focus on various points of alignment. There is a lot to remember to execute the pose correctly, so keep the following information in mind when practicing:
Warrior I can be a powerful way to build concentration, balance, and focus. It creates strength in all areas of life — physical, mental, emotional, and spiritual. Practicing this pose regularly will help you to face the challenges of daily life with equanimity and poise.
Warrior I is a strong asana that makes a firm connection with earth and your body.
Root Chakra yoga poses allows your prana to move through your body and rooting you through the first chakra.
As you breathe in this posture, visualize color red flowing through your body and coming to your base chakra.
It might look like you’re just standing there, but Mountain Pose --Tadasana (tah-DAHS-uh-nuh)
— is an active pose that helps improve posture, balance, and calm focus. Its name comes from the Sanskrit words "tada" (meaning "mountain") and "asana" (meaning "pose"). Tadasana is the foundational pose for all standing yoga postures and full inversions, such as Handstand and Headstand. It is the pose from which every other standing pose in your practice is born! The alignment, muscle movements, and mindset you learn in Tadasana are applied every time you do a standing yoga pose. So, it’s important to learn how to do it correctly. Once you understand the proper form of Mountain Pose, it will be easier to gain and maintain the alignment for all other standing poses and inversions.
Benefits of Mountain Pose
A correctly executed Tadasana will use every muscle in the body. It improves posture and, when practiced regularly, can help reduce back pain. This pose strengthens the thighs, knees, ankles, abdomen, and buttocks. It is also helpful for relieving sciatica and for reducing the affects of flat feet. Breathe and all will be revealed; love and all will be healed. This is yoga.Seane Corn Tadasana steadies the mind and body, bringing a calm focus to the practitioner. Practicing the pose with steady and smooth breath will help relieve stress and improve concentration.
Due to the balancing nature of the posture, do not practice Mountain Pose if you are currently experiencing headaches, insomnia, low blood pressure, or if you are lightheaded and/or dizzy. Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.
Since Mountain Pose is the foundation for all other standing poses and inversions, it’s important to learn the correct alignment. Often, this means changing habitual patterns of alignment in your body. Standing up properly can take some getting used to! Try these simple changes to learn the pose correctly:
In order for the alignment of Tadasana to translate to the rest of your standing and inverted yoga postures, it’s vital to get this basic pose right. Here are a couple of tips to help you stand up straight:
You can practice Mountain Pose many times throughout your normal day: While brushing your teeth, standing in line, or riding the elevator. You can even practice it while walking, running, or doing the dishes! Once you have a hang of the correct alignment, you may find yourself standing and sitting straighter throughout your day with reduced back pain and a calm, clear mind.
Tadasana balances the crown chakra, brow chakra, the heart chakra and the navel chakra so you will gain the mental and physical benefits listed below through working these chakras.
This chakra is linked to the sense of touch and movement. The arms and hands are also associated with it. This chakra holds the human talent of compassion. It breeds kindness and goodwill. This is the most powerful energy centre.
This chakra is associated with the pituitary gland which regulates serotonin, the body's feel good enzyme. Research has shown that the production of serotonin is a major function in the health of our emotional wellbeing. The human talent for this chakra is intuition.
This crown chakra is linked to the pineal gland which produces melatonin. Melatonin aids sleep and is a powerful antioxidant and helps prevent ageing in the brain. This chakra is also linked to the nervous system, skeletal system and circulatory system. The human talent is connection. The ability to make a leap of faith stems from here, we feel safe to head into the unknown, knowing that we are being looked after. This is the area where we are most connected to spirit.