Yoga Pose for Day 71 - Warrior Pose 1 (Virabhadrasana 1)

There are three types of Warrior Pose. Today's asana will be Warrior Pose 1. The pose is called Virabhadrasana in Sanskrit. 'Vira' in Sanskrit means 'warrior', and 'bhadra' means 'auspicious' and 'companion'. That is, a warrior who is also a a supportive companion.

Warrior Pose 1 energizes the whole body. The post stimulates muladhara, svadhittana and manipura chakras. Regular practice of Warrior Pose 1 improves stability in body and mind.

Other Benefits of Warrior Pose 1

Strengthens lungs and cures respiratory conditions
Improves blood circulation
Strengthens shoulders and hands
Stretches the body from fingers to ankles
Improves concentration
It strengthens legs.
The pose helps to relieve sciatic pain.
Neck pain gets relieved.
Strengthens back muscles; relieves back pain

Instructions

Assume Mountain Pose.
Exhale as you place your feet about four feet apart from each other.
With inhalation, raise your hands to the sides. Exhale as you raise your hands over your head and place the palms together keeping the hands straight.
Turn your right foot towards your right at an angle of 90 degrees.
Turn your left leg slightly towards your left. The heels should be aligned.
Exhale as you turn the upper part of your body towards your right. Inhale.
With exhalation bend your right knee. Your right knee should be aligned with your right foot and the thigh should be parallel to the floor.
Look straight. You can also slightly arch your back, raise your chin and look at the palms.
Hold the pose for 30 seconds.
Release the pose and repeat the same with the other leg.

Note

Those with heart conditions should refrain from practicing the pose. Those with high blood pressure can perform Warrior Pose 1 with hands on the hips.