Asana: Virabhadrasana I

2 Jan

Virabhadrasana I (warrior one pose) is a strong, foundational standing pose.

From YogaJournal: “What’s really being commemorated in this pose’s name, and held up as an ideal for all practitioners, is the spiritual warrior, who bravely does battle with the universal enemy, self-ignorance (avidya), the ultimate source of all our suffering.”  Breathe slowly and fully as you practice, and come out of the pose by straightening the knees whenever you need to.  Notice sensation in your body, and please come out of the pose if you feel pain.

Virabhadrasana I:

  • Stretches the chest and lungs, shoulders and neck, belly, groins (psoas)
  • Strengthens the shoulders, arms, abdominal and back muscles
  • Strengthens and stretches the thighs, calves, and ankles
  • Reduces backache, lumbago and sciatica
  • Relieves acidity and improves digestion
  • Strengthens bladder and corrects displaced uterus


Approach these asanas slowly and mindfully. If something hurts, back out of the pose gently and reassess. Do not ever push through pain. The techniques and suggestions presented in these videos are not intended to substitute for medical advice. Consult your physician before beginning any new exercise program. Jessie Tierney and YogAscent/Horseback Yoga videos and website assume no responsibility for injuries suffered while practicing these techniques. If you are new to exercise or yoga, are elderly, have any chronic or recurring conditions such as high blood pressure, neck or back pain, arthritis, heart disease, and so on, seek your physician’s advice before practicing to determine necessary precautions.

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