The Warrior Pose I is named after a warrior. Yogis are supposed to be pacifists, right? It’s not so strange when you know that the most highly regarded of all the texts for yogis, the Bhagavad-Gita, is the discussion between a couple famous and fearsome warriors, and that the book has the setting of a field of war between two huge armies that are getting ready for a battle.
The real thing that is getting commemoration here, however, and the ideal for all yogis to aspire to, is the “spiritual warrior”, the one that wages war with universal evil, ignorance of self, and the root cause of human suffering.
Here’s a step-by-step introduction to the Warrior Pose I.
1. Get into the Tadasana position. Let out an exhalation, make a little step or jump a little until your feet are four feet apart. Make sure your arms are in a perpendicular position to the floor, and parallel to one another, and reach upward to the ceiling. Tense your scapulas to your back and bring them down toward your coccyx.
2. Turn the foot on your left about 60 degrees or a little less to your right and move the right foot out at a right angle to your right. Make sure the right heel is in alignment with your left heel. Let out an exhalation and rotate the torso to the right, and square the front edge of the pelvis as you are able to do with the front edge of the mat. As your turn your left hip point moves forward, push the head of the femur on your left back to position the heel. Stretch out the coccyx to the ground, and arch the upper torso backward just a little bit.
3. Make sure the heel on your left is tightly grounded to the ground, let out an exhalation, and bend the right knee on over the ankle on your right until the shin is in a perpendicular position to the floor. Students that have more maneuverability should get their right thigh in alignment to get it parallel to the ground.
4. Make a reaching motion in a strong way with your arms, lifting up the ribcage up from the pelvis. As you get grounded with the back foot, start to sense a lift that courses up the back leg, right over the stomach and chest, and into your arms. If you can, bring your palms together. Press the palms against one another reach up a little higher through your hands. Keep your face in a centered position, looking forward,
5. Keep in this position for 30 seconds to one minute. To get up, take an inhalation, push the back hell tensely into the ground and reach up through your arms, and straighten the right knee. Move the feet forward and let go of the arms as you exhale, or keep them upward for more of a difficulty. Take a couple breaths, and then move your feet to the left side and repeat it against for the same amount of time. When you’re finished with all of this, return again to the Tadasana position.
The anatomical focus of this pose has a wide range that includes ankles, thighs, groins, chest, neck, and more. It helps therapeutically with sciatica. Some of its benefits include that it helps the chest as well as the lungs to stretch out, as well as the shoulders, neck, and belly. It will also help with shoulder and arm strengthening, as well as the back too. It also helps with strengthening and stretching the calves, ankles, and thighs. The contraindictions and cautions include high blood pressure, heart problems, shoulder problems, and neck problems.
One beginner’s tip is that as the front knee is bent into a pose, the beginners might try to tip the pelvis forward, but this will duck-tail the coccyx and compress the lower back too. As you are performing step two in the primary description above, make certain that you lift the pubis up to the navel and stretch the tail to the ground. Then as you are bending the knee, start to raise and lower these couple bones, and keep the top part of the pelvis in a parallel position to the floor.
One variation of this can be done with the arms in different positions. For instance, go through steps one and three as they are outlined above, but change your hands so that they rest on your hips. Next, as the forward knee bends, swing out your arms behind the torso and grasp your hands together. Reach your hands out from the back torso and reach up your chest. It’s all right to squeeze the scapulas together initially, but make certain, that once the chest is lifted up, to move them away from your spine. To get out of the pose, stretch backward with your hands, as you inhale, pull yourself up again, and straighten out the front knee.
Some modifications and props for this pose include the next spot of advice. Beginners might find it very hard to make sure the back heel is anchored and the lower back is stretched out in this pose. As a temporary solution, raise the back part of the heel on something like a sand bag or something of similar height otherwise.
There is a partnering exercise you can do with this pose. However, you have to have two partners, of about the same height, and a big pole. As you are doing the pose, make sure that your partners are standing, facing you, on one side each of your torso. It’s great if you and your two partners are near the same in height. They should grip the ends of your pole and hold it atop your head. Clutch the pole with your hands raised, and then both your partners and you will collectively press the pole up until the arms are totally extended. Try to picture, as you three push together, that the torso and legs are just dangling from the pole.
One preparatory pose is the Gomukhasana. One follow-up pose is the Virabhadrasana III. This is also an excellent standing pose prep for backends.