Warrior I also “Virabhadrasana” I (Virab hadra asana) develops strength, stability and stamina in the entire body. It increases flexibility in the front groins, hips, back and shoulders.
How to do the Warrior I Pose
Standing in Mountain pose at the top of the mat, center yourself with smooth slow breathing. When you feel stable and grounded, on the exhale step your right leg back to a point where you can place your foot into the mat without the heel lifting. Pivot your right foot at a 45 degree angle. Bend the left knee so that it is stacked over the left ankle. Notice your hip alignment and make sure they are in line.
On an inhale, raise your arms above your head bringing your hands together. The upper arms will start rotating outward as you bring the shoulder blades will be back and down. If you are unable to bring your hands together, reach higher with the arms bringing the awareness to the position of the shoulder blades.
Once your breath is steady, draw the abdomens backwards towards the spine. Again, breathe and feel the stretch sensations. When the chest is lifted away from the waist, you will feel long and strong. Snuggle your feet into the mat, become grounded and press downwards into your legs and feet. Stay in this pose for several breaths. Then return to Mountain pose and repeat the other side.
If you feel any painful sensations, please come out of the pose slowly. Remember to breathe as you move from one position to another. Always, be mindful and listen to your body when you begin any pose.
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