Video Transcription – Virabhadrasana I (Warrior I Pose)

Namaste friends!

I am Ritesh and today our topic is Veerbhadrasana one and known as a warrior one. Friends it’s a beginner level standing pose and it’s a great hip opener and this posture that is warrior one or warrior three falls into a internal rotated femur. So those Asanas where the femur is facing in front while warrior 2 is where we widen the legs apart. So that is known as a external rotated femur. Now friends before we get into the pose, if we have a recent or chronic injury to the hips knee back or shoulders please avoid it. Just listen to your body when you practice now before we get into the practice of Veerbhadrasana, one you need to prepare yourself a little bit by stretching your hamstrings a little bit creating a little bit of balance.

So Uttanasana that is a forward extensions would be great also a tree pose that is a Vrakshasana great and a lower lunge or high lunge to open your hip flexors. But these asana would help you to get in the pose a little bit more easier and comfortable, so gentle warm-up is required even a Suryanamaskar that in Sun Salutations would be great. So now let’s get into the pose, so friends in warrior one or veerabhadrasana one  there are different ways of getting into the pose. So people get into a downward facing dog and then get into warrior one or the other variations are people. So from top of the mat you take the leg back that’s also a way of getting into a warrior one and the other way is keep taking the left leg and moving it forward.

So from there are a different ways of getting into court, so it is either heel to heel alignment or sometimes people do the heel to arches alignment but when you are focusing on something as internal rotated FEMA what we need is parallel tracks that means your legs would be on two parallel tracks. So imagine I’m tall here, start so any posture that starts with the Tadasana. So from here I take my left leg to a 45 degree angle but I see that my feet is pressing the floor, my heel is pressing the floor now I keep my pelvis Square to the mat.  So I tall myself, keep my rib cage not popping at all but in line with my pelvis keep my hands on the hip and I just take a step forward.

Now my step forward should be in such a way that my back outer edge of the feet is touching the floor. So at no point of time there might feet lifts up or the heel lifts up they are on the floor. Now in case you find that your heel or the outer edge is lifting it up shorten the distance okay but don’t think it so short they don’t feel anything in the legs because it’s a strengthening asana for the leg. So we need that the leg should work, so most of the time people do a mistake of shortening the distance too much we don’t need that okay

Now remember if the leg position is in this way so the front leg and the back way then it’s difficult to balance but if you take the leg in this position it’s easier to balance. So once again I was here legs are on two parallel tracks I tall myself I take the left leg to a 45 degree angle and I just take a step forward keep my back leg active. Now remember that your pelvis should not go anterior what we need is a neutral pelvis, so keep it neutral, engage your glutes let the tailbone tuck under that means that’s my tail bone let it tuck under but not in front that is we don’t need a anterior tick tucking the tailbone under engaging the glutes engaging the core. Now from here once you find that you’re comfortable the foundation is good you can feel the back feet active the front feet active the Next is check the right leg is my knee in line with my ankle and is my knee in line with my second toe that’s very important so maintaining when your knee is in line with your ankle there is less strain on your knee joint from here, if there is no shoulder issue you can take your arms up.

Now it is okay to keep it here also it is okay to keep here if you have no issues on the shoulder so there is no hard and fast rule so check the neck and shoulders. Now I need the shoulders down let me change the direction from here once again 45 degree angle stepping the leg forward, tall yourself. So now my hips are facing in front my ribcage is facing in front okay and I want to parallel tracks it is not this hip, so two parallel tracks tall myself lengthen the spine and now from here when I lift my arms up my shoulders should not go in this position.

What I need my shoulders are relaxed keep your neck long we don’t need this position right, so keep your neck long, check the neck and shoulders and just breathe fine and coming back slowly what we see that your pelvis is neutral and that’s your position. So that is your Veerbhadrasana one, so there are no rules specially for the arms just take care if you’re comfortable go slowly and steadily. So things that are important is first parallel tracks, so people often make mistakes by keeping too narrow if we keep too narrow let’s take for example if you keep too narrow, now my pelvis is here and now I’m trying to do here. So a little bit of more squeezing or disbalancing comes in this position specially with the legs. So friends just keep it careful and all these when you’re doing the pose keep lengthening the lower back. Okay you don’t want to compress the lower back by doing this movement what we need is lengthen, let the tailbone tuck under lengthen the spine, engage your core and maintain ease because when you engage the core your pelvis is more neutral. Okay so that was your Veerbhdrasana one.

So friends, it’s very important that you focus on this pose slowly and gently friends, just be careful that you don’t over arch your back it’s very easy to over arch your back especially when you take your arms up if there is tightness in the shoulder joint it is easier to arch your back. So just be careful that when you’re doing it don’t arch your back. Okay so friend it stretches the legs so it is it has really great benefits and it stretches the legs it opens the hip and especially the hip flexors and chips and open the whole Ribcage. So it’s a great heart opener also at the same time it develops concentration and groundness. Friends it is great for people with improving the blood circulation in the body and respiration it energizes the bones. So before you practice don’t forget to get into Obama and also remember the points the mistakes that people normally do when you’re doing a warrior one and yes keep practicing and let me know if we have any comments or suggestions regarding warrior one.  Thank you for watching and in case you like my video don’t forget to hit the like button and yes do any suggestions or comments when you’re practicing warrior one you find any difficulty please mention in the comment section below.

Namaste 🙂