Master Warrior 1 Pose (Plus Four Adaptions)

Warrior Pose I Virabhadra = a hero or warrior from the Mahabharata asana = pose

Virabhadrasana I

Move with Ease

Stand with one foot a comfortable distance forward, and your back foot at a slight angle to the front (45 degrees or less). Your hips and shoulders face forward. On an inhalation, bend your front knee, placing your chest slightly ahead of your pelvis as you arch your back, and lift your arms. On an exhalation, straighten your front knee and lower your arms, moving back to the starting position.

KEEP YOUR CHIN LEVEL

So you avoid compression in your neck.

BRING YOUR CHEST SLIGHTLY PAST YOUR PELVIS

So you avoid compression in your low back.

KEEP YOUR KNEE OVER YOUR ANKLE

Make sure to protect your joints; don’t let your knee move past your ankle.

See also Warrior I Pose

 Virabhadrasana I Adaptations 

About our Author

Yoga therapist Gary Kraftsow evolved this approach to yoga from the teachings transmitted by T. Krishnamacharya and T.K.V. Desikachar of Madras, India. Gary is the director and senior teacher of the American Viniyoga Institute; the author of two books: Yoga for Wellness and Yoga for Transformation, four DVDs, and several online workshops, including Pranayama Unlocked, Meditation Unlocked, Yoga Therapy for Depression, Yoga Therapy for Better Sleep, Yoga Therapy for Anxiety, and Asana Unlocked. Learn more at viniyoga.com.

About our Model

Model Evan Soroka is a Viniyoga therapist in Aspen, Colorado. Learn more at evansoroka.com.