Virabhadrasana I | Krijger I Houding | Warrior I Pose

  • Opens shoulders & chest

  • Strengthens legs, abs, back & shoulders

  • Increase balance

 

Contraindications
  • -

GETTING INTO THE POSE
  • From tadasana take a big step back with the left foot and slightly turn the toes so that they point diagonally to the left front. The heels are in line with each other (more difficult) or hip width distance.

  • Legs are active, pul the kneecaps up.

  • Keep the hips and chest facing the front of the mat. Bring the sitting bones towards the front of the knee to make space in the lower back and feel the abdominal muscles activate.

  • Inhale: Extend the arms and bring the hands upward facing each other (hands together or shoulder width apart), shoulders away from the ears.

  • Exhale: bend the front knee until it is above the ankle. If the knee goes over the ankle, make the step a little bigger, if the knee is too far back, make your step a little smaller. Ultimately, the goal is to bring the thigh parallel to the mat.

  • Keep the knee straight over the ankle, in line with the second toe.

  • Back leg is straight and both feet fully grounded in the mat.

  • Gaze up towards the hands.

BREATH
  • Inhale: Make length between the back heel and the sitting bones, the sitting bones and the shoulders, the shoulders and the hands.

  • Exhale: Use the length you created to get deeper into the pose and open further.

 

- Or -

 

  • Breathe to the chest or belly.

GETTING OUT OF THE POSE
  • Exhale: lower the arms and step back into tadasana.

PREPARATORY POSES
  • Anjaneyasana | Crescent Lunge pose

  • Anjaneyasana | Low lunge pose

  • Virbhadrasana II | Warrior II pose

SUBSEQUENT POSES
  • Virbhadrasana III | Warrior III pose

REPLACEMENT POSES
  • Anjaneyasana | Crescent Lunge pose

  • Anjaneyasana | Low lunge pose

  • Virbhadrasana II | Warrior II pose