Virabhadrasana I (Warrior I)
(veer-AH-bah-DRAS-ana) / vira = “hero” + bhadra = “friend”
- Stand at the front of your mat in Mountain Pose (tadasana).
- Step the right foot back 3-4 feet, keeping the heel lifted.
- Square the shoulders and pelvis facing forward.
- Draw the belly in, lengthen the tailbone.
- Raise the hands palms down overhead, turing palms toward each other as you reach the top.
- INHALE and lift yourself a bit from the heart (chest) towards the sky.
- Lift the shoulder blades and push them back into the body.
- Shoulders should be away from the ears.
- Tighten the quadriceps.
- EXHALE and bend the knee to 90 degrees from the right buttock, , keeping the belly drawn in.
- The calf and thigh should form a 90 degree angle.
- Readjust your tailbone to be tucked back under if necessary.
- Place the right heel down, turing your toes slightly to the right.
- Activate that back leg by pushing into the mat with your pinky toe.
- The balance of weight should be equally distributed between both legs.
- Gaze (Drishti (DRISH-ti)) towards your hands but don’t strain your neck backward.
Coming out of Virabhadrasana
- INHALE and stretch your arms back down to your sides.
- Bring your right leg forward and bring your feet back together.
- Return to Tadasana.