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Asana Analysis

Published on July 24th, 2013 | by Catherine Tingey

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WARRIOR I (Virabhadrasana I)

Yoga - Catherine TingeyAn essential component of the Sun Salute, Warrior I (Virabhadrasana I) is a grounding and energizing pose, filled with fierceness and possibility.

ALIGNMENT

Standing in MOUNTAIN POSE (Tadasana), step the left foot back to a high lunge. Straighten the left leg.

Angle the back foot in ~ 45 degrees. Heel-to-heel alignment.

Bend the right knee to 90 degrees, making sure the knee tracks over the 2nd toe. (You know your stance is wide enough if the right thigh is parallel to the ground when the knee is in a 90 degree position.)

Square the hips over the right knee.

Inhale the arms overhead with straight elbows, lifting the ribcage off the pelvis.

Head can be neutral, gaze forward; or gaze up at the thumbs.

WORK IN THE POSE

Firm the right hip toward the midline by spinning the right heel clockwise.

Lift the inner arch of the back foot, zipping up the inner leg.

Pull the lower ribs in and bring the navel to spine.

Lengthen the side ribs as you pull the shoulders away from the ears.

 

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Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher after practicing for 24 years.

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About the Author

Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher after practicing for 24 years.



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