Warrior 1 is good for strengthening the legs

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Warrior 1 pose (virabhadrasana I)


warrior 1 poseNext in our free yoga poses is virabhadrasana I, it is a standing pose that strengthens the legs and streaches the arms and shoulders..

This pose was named after the mythic warrior Vibabhadra, it is ment to promote a feeling of stregnth and power.


NOTE: In doing this pose make sure your head, shoulders, hips and knees all face the same direction


As with all yoga poses breath evenly while performing the pose.


Also keep a feeling of stregth in your mind... for me I imagine that god (whatever you concieve him to be is fime) is pulling my arms up...I find that this image in my mind changes the feeling of the pose... the image in my mind of my arms being pulled up has a different physical feeling from streching them up.



How to do this pose.

1. Start in Mountain pose and step our left foot 3-4 feet in front of you.

2. Move forward to your back leg becomes straight and front leg is bent

3. Make sure your head, shoulders, hips and knees are pointed forward

4. Inhale as you raise your arms above your head, palms facing each other and fingers pointed to the sky.

5. Relax your shoulders down away from your ears

6. Point the top of your head to the sky and gaze softly straight ahead

7. Hold for about 15 secounds to 1 minute.

8. To come out of the pose exhale as you lower your arms to your sides then return to mountain pose.



You should be careful performing Warrior 1 pose if you have hip,shoulder, back or knee problems.

For some variations of this pose you can raise your arms and grasp your elbows with opposite hands or extend your arms to the sides with your palms facing down.

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