Yoga Basics - The Warrior Poses (Virabhadrasana)
Benefits of Warrior Poses
Warrior 1
Sanskrit Name: Virabhadrasana I
Improves your balance & posture.
Strengthens your feet, ankles, calves & thigh muscles.
Improves mobility in your shoulders and hip joints.
Tip: Instead of relaxing into your lower back ,compressing your lower vertebra, pull up from your tailbone through the crown of your head - creating space in your lower spine.
Warrior 2
Sanskrit Name: Virabhadrasana II
Opens your hips & shoulders.
Stretches your inner thighs, groin, & chest.
Strengthens your legs, abs, and arms.
Tip: Instead of relaxing your belly, pull your navel up & in then draw your shoulder blades down/back.
BONUS TIP: Take a wider stance to protect your front knee creating a box shape with your front leg & the floor.
Warrior 3
Sanskrit Name: Virabhadrasana III
Strengthens your legs, arms, back & core muscles.
Improves your balance by strengthening the small muscles around your feet & ankles.
Improves your focus.
Tip: Instead of hyperextending your standing leg, allow a micro bend. This help your balance, and protect your knee.
Reverse Warrior
Sanskrit Name: Viparita Virabhadrasana
Opens your heart & side body.
Stretches your intercostal muscles around the ribs allowing for a freer, deeper breath.
Increases your mobility in hips & stretches the inner thighs.
Strengthens your legs and core.
Tip: If you feel wobbly or if you have a sensitive neck, instead of looking up towards your raised hand, look down towards your back foot.
Humble Warrior
Sanskrit Name: Baddha Virabhadrasana
Eases stress by relaxing your mind.
Encourages fresh blood to your brain.
Stretches your neck, arms, shoulders, hips, psoas & back muscles.
Strengthens your leg muscles.
Tip: If your shoulders are tight, instead of interlacing your fingers at the base of your spine, grab your opposite elbows.
Lightning Warrior
Lengthens your hamstrings & back muscles.
Strengthens the posterior chain of you body (the back body) and your quads.
Improves your posture.
Tip: Instead of resting your belly on your front thigh, pull your navel up and in creating light between your upper thigh and belly.
BONUS TIP: If a Warrior 1 back foot puts too much pressure on your knee or hip, lift your heel to the ball mount of your foot (High Crescent legs instead if Warrior 1 legs)