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Virabhadrasana-I

विरभद्रासन I / Warrior I Pose

September 30, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit name is derived from Vira (विरा) means hero, Bhadra (भद्रा )means friend and āsana (आसन) meaning “posture” or “seat”.

Benefits
  • Strengthens and stretches your legs and buttocks, the front of your hips and shins.
  • Strengthens your thighs, calves, and ankles.
  • Beneficial in case of frozen shoulders.
  • Cures stiffness of the neck.
  • Improves circulation and respiration hence energizes the entire body.
  • Reduces symptoms associated with insomnia.
  • Strengthens the bladder.
  • Tackles anxiety and nurtures mental health.
Steps to perform the Asana: Virabhadrasana-I
  • Stand in tadasana, take a deep inhalation, and with a jump spread your legs 4-4.5 feet apart sideways.
  • Exhale and turn the right foot outwards 90 degrees to the right.
  • Slightly turn the left foot inwards 45-60 degrees to the right.
  • The right heel must be aligned with the arch of the left heel.
  • Rotate the torso to the right keeping the arms straight.
  • Exhale and bend the right knee until the right thigh become parallel to the floor.
  • Keep the right shin perpendicular to the floor.
  • This alignment will form a 90-degree angle between your right thigh and right shin.
  • The bent knee must not extend beyond the ankle. It must be aligned right over the heel.
  • The left leg must remain stretched out and tightened at the knee throughout the practice.
  • Inhale, raise your arm from sideways and join the palms overhead.
  • Move your face in the upward direction and look at the joined palms.
  • Retain the final position for 20- 30 seconds.
  • Take long and deep breaths.
  • Now repeat the same process on the left side.
  • Then exhale & jump back to Tadasana.
Common Misalignments / (Mistakes)
  • Front leg not kept parallel to the ground.
  • Bending the back leg.
  • Not keeping the front leg knee parallel to the foot.
  • Tilting your shoulders or hips.
  • Shrugging shoulders to touch hands together.
  • Not stretching your arms high enough.
Contraindication / Cautions
  • Avoid in case of knee and hip issues.
  • Avoid in case of shoulder pain or lower back pain.
  • Avoid in case of recent surgery.
  • Avoid in case of high blood pressure.
  • Avoid if case history of heart disease or stroke.
  • Diarrhea.
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