Warrior 1 Pose(Virabhadrasana 1): Introduction, Steps, Benefits, Precautions, Expert Tips & Alterations

What You Must Know Prior to Performing Virabhadrasana 1?

The pose should be performed on an empty stomach in the morning.

– Even if practiced in the evening or at any other time of day, the stomach, bladder, and bowel should be empty.

– If it is practiced at any other time of day outside the early morning, the practitioner should consume food 4 to 6 hours prior to practice. This will ensure that the stomach is empty by the time the individual assumes the posture, and the energy obtained from the food will aid in performing the pose with ease.

• Preparatory poses: Virabhadrasana II, Adho mukha svanasana, Vrikshasana, more
• Yogasana Level – Beginner
• Yogasana Style – Standing, stretch, strength, twist
• Yogasana Repetitions – alternating every minute
• Yogasana Strengthens –  ankles, shoulders, thighs, back, arms, and calves.
• Yogasana Stretches – chest, lungs, thighs, groyne, and belly button.

Effect of Virabhadrasana 1 on the tri dosha

Balances vata and pitta and kapha dosha.

How To Do Warrior 1 Pose Yoga Posture/Asana?

1. From Downward-Facing Dog, bring your right foot to the inside of your right hand.
2. Pivot on the ball of your left foot and drop the heel of your left foot to the ground with your toes angled 45 degrees from the heel.
3. Your right thigh should be parallel to the ground when your right knee is bent directly over your right ankle.
4. Bring your arms out to the side and up toward the ceiling as you stand up. You maintain an open chest while performing a minor spinal extension (also known as a backbend).
5. Your palms can either touch above your head or remain shoulder-width apart, whichever is more comfortable.
6. Raise your attention to your thumbs and glide your shoulder blades down your back as you do so.
7. Check the position of your hips. So that both hips are parallel to the front of your mat, draw your right hip back and your left hip forward.
8. Place your left foot’s outer edge on the ground. Ensure that your right thigh is as parallel as possible to the floor.
9. Lower your hands to the mat and return to Downward Dog by repositioning your right foot. Take a few breaths or perform a vinyasa sequence before performing the left side.

What Are the Benefits of Warrior 1 Yoga Pose/Asana?

• Warrior 1 extends the chest, lungs, shoulders, neck, abdomen, and groyne.
• Strengthens the arms and back. 
• Promotes deep breathing 
• Enhances balance and concentration 
• Instills a sense of power and self-assurance 
• Can be good for persons with sciatica
• Improves balance 
• increases lung capacity by expanding the lungs. This aids in the prevention and treatment of asthma and COPD.

What Are the Contraindications and Precautions for Warrior 1 Pose/Asana?

• If you have balance issues or an injury to your hips, knees, back, or shoulders, you should avoid this pose. If you have a neck issue, you should maintain a neutral neck position instead than tilting your head back. If you have shoulder difficulties, you can maintain your hands on your knees or hips or lift your arms in a parallel position rather than bringing them together over your head.
• Diarrhea 
• Weakness of heart or constitution
• Elevated blood pressure

What Is the Science Behind Warrior 1 Pose/Asana?

Warrior 1 Stance is a standing yoga pose that helps develop concentration, strength, and balance. This basic position stretches the front of the body and is excellent for increasing leg, core, and back strength.

Tips For Beginners Regarding Warrior 1 Posture/Asana?

• When entering Warrior I, it is usual for yogis to tip their pelvis forward, which compresses the lower back. To prevent this, concentrate on elevating your pubis toward your navel and stretching your tailbone towards the earth.
• It is typical to experience difficulty lowering the rear heel to the ground. If this is the case, you are encouraged to keep the back heel slightly elevated by resting it on a sandbag, book, or other suitable object.

Advanced Changes in Pose

• Touch the palms over the head. 
• Gaze up at the hands. 
• Gently arch the back.

Related Yoga Poses/Asanas – 

Follow-up Poses: Virabhadrasana III

Reference: 

•   https://www.verywellfit.com/warrior-i-virabhadrasana-3567135
• https://www-thehealthsite-com.cdn.ampproject.org/v/s/www.thehealthsite.com/yoga/warrior-pose-i-virabhadrasana-i-how-to-practice-benefits-and-precautions-883853/amp/?amp_gsa=1&amp_js_v=a9&usqp=mq331AQKKAFQArABIIACAw%3D%3D#amp_tf=From%20%251%24s&aoh=16627351014690&referrer=https%3A%2F%2Fwww.google.com&ampshare=https%3A%2F%2Fwww.thehealthsite.com%2Fyoga%2Fwarrior-pose-i-virabhadrasana-i-how-to-practice-benefits-and-precautions-883853%2F