Commonly known as the Warrior I pose, this asana is excellent for strengthening the legs and increasing your sense of balance and physical alignment.

Named after the mythic warrior, Virabhadra, the aim of this pose is to promote a feeling of power and confidence. This posture falls in the Yang energy category for its emphasis on a masculine attitude.

VIRABHADRASANA I (Warrior I) DETAILS

While performing this pose, make sure your head, shoulders, hips and knees all face in the same direction. As you hold the pose, visualize the smooth line of your body from the heel of your back foot to your fingertips.

To help you feel grounded and stable in this pose, make sure both of your feet are in even contact with the floor, supporting the weight of your body. If you find it difficult to balance, you can turn your back foot out on a slight angle.

Benefits

* Strengthens the legs and back muscles
* Opens the chest and shoulders
* Tones abdominal muscles
* Relieves backache, lumbago and sciatica
* Relieves acidity and improves digestion
* Relieves menstrual pain and reduces heavy menstruation
* Strengthens the bladder.
* Creates heat in the body

INSTRUCTIONS:

1. Begin in the Mountain Pose.

2. Step your right foot forward 2 to 4 feet. Your feet should be hip width apart, with your toes pointing
forward.

3. Bend your right knee slightly.
*Your left leg should be straight and the sole of your left foot should be firmly planted on the floor.
*Make sure your weight is evenly distributed between both feet.

4. Face your head, shoulders, hips and knees forward.

5. Inhale as you raise your arms above your head, palms facing each other and fingers pointing toward
theceiling.

6. Relax your shoulders down away from your ears.

7. Point the crown of your head toward the ceiling and gaze straight ahead.

8. Hold pose for 15 to 60 seconds.

9. To come out of the pose, exhale as you lower your arms to your sides. Then return to the Mountain
Pose.

10.Repeat steps 2 thru 9 for your other side.

HOW TO VARY THE ARM POSITION

There are several positions you can choose for your arms in this pose. You can raise your arms above your head and grasp your elbows with the opposite hands. You can also extend your arms out to the sides, with your palms facing down. If you have shoulder problems, you can place you hands on your hips.

FOR BEGINNER LEVEL STUDENTS

If your lower back feels strained in this pose, you can lean your torso forward slightly over your bent leg. Don't go too far. If you feel wobbly you can take a few deep breaths and begin again. Proper form and alignment will come to you with practice - just stay with it!

FOR INTERMEDIATE/ADVANCED LEVEL STUDENTS

While holding the pose, bring your palms together, keeping your arms stretched up toward the ceiling. Then tilt your head back to look up, following that same line to the ceiling. As you continue to become more flexible, you can perform a back bend in this pose.

Performing a back bend:

Move your hands back slightly, as you gently arch your back and tilt your head to look up and back. Remember to maintain length through your spine and neck. You should not allow your head to drop back or jerk in any way. Always come into a full back bend with gentleness and grace.