Warrior
Poses
There are three Warrior Poses to a
flowing sequence and each of them have their own benefits, her I will explain
the differences and benefits of each of the Warrior poses.
Warrior 1 – Virabhadrasana
Stand in Mountain Pose, inhale into Warrior
1.by bending the left knee
and stepping back with the right leg and angling
your right foot at a 45 degrees. Both feet
should be firmly planted on the floor. And the chest faces forward in Warrior 1.
- Sink
your butt so that your front knee is directly over your left foot, bent
almost to 90-degrees. Pull
your hips slightly towards the floor, bending that front knee. You want
the kneecap right over your ankle, keeping your lower leg in a straight
line. (You may want to adjust the placement of your back leg to get
comfortable. This back knee should be slightly bent, not fully extended
- On your next inhale, raise your arms above your
head so your palms are facing each other, shoulder-width apart. Gaze straight
ahead and focus on the power of the pose.
It is quite often challenging to
touch the back foot flat on the mat especially on the outer part. For this
reason it may be better to take the legs a little closer.
Warrior 2- Virabhadrasana II
The focus of
Warrior II is to strengthen the front leg while opening the front of the pelvis
and the chest. Warrior II develops concentration
and balance . This pose improves circulation and respiration and energizes the
entire body.
From Mountain Pose, step the left
foot back about 4 to 6 feet. (Note: The length you step back depends on your
height.) Turn the left foot to a 30 to 50 degree angle. Align the heel of the
front foot with the arch of the back foot. Bend the front knee to a 90 degree
angle so that the front thigh is parallel to the ground.
Planting the feet firmly in the ground,
begin to open the torso, shoulders, and both hip bones toward the left side.
Next, with palms facing down, lift
the arms to shoulder height. Arms should be parallel to the front leg. Let the
coccyx travel down as the pubic bone lifts. Lift up through the rib cage.
Softly and slowly, take your gaze to
the middle finger of the right hand.
To come out of Warrior II, exhale
the arms down, turn the hip bones back to the front of the mat and step the
back leg up to meet the front leg. End in Mountain Pose.
Repeat these steps on the other leg.
Warrior 3 or
Virabhadrasana 3
From Mountain Pose
lean the upper body forward while raising one leg back and up. Take the hands
out sideways instead of straight in front as shown if you are just learning
balance or balancing is difficult.
Push through the heels, toes or ball points of the feet. Pushing though the
toes may be the best option because the energy of the force through the toes
helps in raising the leg a little more but the ball points of the toes will
also create a lift through the leg.
Align the hips horizontally. The raised leg has to be rotated inward to achieve
a horizontal alignment. It is hard to maintain balance when doing this. The
strength of the big toe on the supporting leg can prevent loss of balance when
the inward rotation is applied.
Feel a stretch from the toes of the raised leg to the fingers in front of you.
It takes many years to get a very straight feeling of energy through the body.
The shoulders and legs have to be flexible quite flexible.