Virabhadrasana I

Western Physiology

Virabhadrasana I has a therapeutic effect on physical health.

• Virabhadrasana I stretches and strengthens the muscles:
  • It helps stretch the shoulders and neck, chest and lungs, belly and groins (Grabara et al., 2015).
  • It helps in strengthening the arms and shoulders and the back muscles (Lau et al., 2015).
  • It strengthens and stretches the muscles of the calves, thighs and ankles (Lau et al., 2015).

• Other therapeutic effects of Virabhadrasana I include but are not limited to:
  • It provides therapeutic benefits in the cases of sciatica (Salem et al., 2013).
  • In this pose, the chest is expanded fully; hence, it helps to breathe processes.
  • It helps in reducing fat from the region of the hips.
  • It helps in curing stiffness of the neck.

Yogic Physiology

Warrior pose, or virabhadrasana, is a powerful yoga pose that strengthens the entire body. It is named after the mythological warrior virabhadra, who was said to be so strong that he could demolish mountains with his bare hands.

This pose is excellent for building strength in the legs, arms, and core. It also stretches the chest and shoulders and opens up the hips. Warrior pose can be challenging for beginners, but practice can be a great way to build strength and flexibility.

For those with vata dosha, the warrior pose is an excellent way to ground the body and bring energy back down to the base of the torso. This pose helps to balance vata by stimulating the colon, intestines, pelvis, lumbar spine, and sacroiliac joints.

Warrior pose is a great way to start your day or wind down before bed. It helps to energize the body and mind and can also be used as a tool for managing stress. If you are feeling anxious or stressed, try doing some warrior poses to help you relax. You can also use the warrior pose as a way to get ready for other activities, such as running or playing sports.

Marma points of hips: Lohitaksha and Vitapa
Marma Points of front line of body: Nabhi, Basti, Hridaya
Marma points of chest: Apalapa, Stanamula
Marma points of arms: Lohitaksha

Chinese Medicine

The arm meridians are heart and small intestine and the leg meridians are bladder and kidneys.

Contradictions and Cautions

Those with high blood pressure and heart problems should not perform this pose.

Preparatory Asanas

• Adho Mukha Svanasana
• Gomukhasana
• Parivrtta Parsvakonasana
• Parivrtta Trikonasana
• Prasarita Padottanasana
• Supta Virasana
• Supta Baddha Konasana
• Supta Padangusthasana
• Upavistha Konasana
• Utthita Parsvakonasana
• Virabhadrasana II
• Virasana
• Vrksasana

Follow up Asanas

Virabhadrasana I is often used as a starting asana for Virabhadrasana III. Also, this is an ideal standing preparation asana for backbends.

Tips for Beginners

When the front knee is bent into the posture, beginners tend to tilt their pelvis forward, resulting in a tailbone duck tail and pressure on the lower back. Following step 2 in the main description above, lift the pubis towards the navel and lengthen the tail towards the floor. Then, bending your knee, continue to raise and lower these two bones, keeping the top of your pelvis relatively parallel to the ground.

Variations

This asana can be done with different hand positions. For example, follow steps 1 through 3 described above, except that the hands should rest on the hips. Then, with your front knee bent, bring your hands behind your torso and clasp your palms. Extend your arms from the back of your torso and lift your chest. At first, it is permissible to compress the shoulder blades, but it is imperative to push them away from the spine as soon as the chest is raised. To come out of the pose, stretch your arms back and, as you inhale, “pull” yourself up, straightening your front knee.

Modifications and Props

It becomes difficult for beginners to keep the back heel anchored to the ground and the lower back stretched in this pose. They can raise the back heel by placing it on a wall or keeping it on a sandbag or other height.