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Virabhadrasana (Therapy)

विरभद्रासन-I / Warrior-I pose

October 9, 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 Asana (आसन) meaning “posture” or “seat”.

Benefits
  • Beneficial in case of frozen shoulders
  • Improves respiration and energizes the entire body
  • Reduces symptoms related to insomnia
  • Strengthens the bladder & corrects a displaced uterus
Ailments Tackled
  • Helps in sciatica pain
  • Reduces symptoms related to insomnia
  • Strengthens the bladder & corrects a displaced uterus
Steps to perform the Asana: Virabhadrasana (Therapy)
  • Place a yoga chair at the top of your yoga mat, facing sideways.
  • Stand facing the chair with your feet hip-width apart and parallel to each other.
  • Ensure that your right foot is positioned directly in front of the chair, with your toes pointing forward.
  • Bend your right knee, ensuring it’s directly over your right ankle.
  • Aim to create a 90-degree angle with your right knee, keeping it in line with your second toe.
  • Step your left foot back about 3 to 4 feet, placing it behind you at a comfortable distance.
  • Press into the outer edge of your left foot to maintain stability.
  • Square your hips toward the front of the chair, keeping both hip joints facing forward.
  • Engage your inner thighs and draw your tailbone down toward the floor to stabilize your pelvis.
  • Keep your arms straight above the head, using the chair to help you maintain balance as you deepen the pose.
  • Lengthen through your spine and drawing your shoulders away from your ears.
  • Keep your chest open and your gaze focused on the front.
  • Hold the pose for 30-40 seconds.
  • Slowly to come out of the pose bring your arms down to your sides, relaxing your shoulders away from your ears.
  • Gently step your back foot forward to meet your front foot, coming into Tadasana
  • Repeat from the other side.
Key Alignment Points
  • Engage your core muscles to support your lower back and stabilize your torso.
  • Draw your navel toward your spine and lift through your pelvic floor to create a sense of stability.
  • Press into the outer edge of your right foot to engage the muscles of your right thigh and stabilize the knee.
Common Misalignments / (Mistakes)
  • Bending the back leg
  • Not keeping the front leg knee inline to the foot
Contraindication / Cautions
  • Avoid in case of knee issues, hip injury, shoulder pain
  • Avoid practice during lower back pain and high blood pressure
  • Avoid in case of suffering from heart diseases & history of stroke
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