Yoga Poses-Warrior Pose I

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Warrior Yoga Poses are some of the most common and attractive Standing Yoga Poses. Beginners who want to learn Yoga Poses can practice this Yoga Pose if they have enough flexibility and guidance from experienced instructor as it is not considered as one of the easiest Yoga poses.

Intention


There are some Yoga Poses which has common intentions. Warrior Pose I, Warrior Pose II and Lord Shiva's Pose are the Yoga Poses which have some common intentions including Strengthening, toning and shaping the legs, promoting balance and  increasing flexibility.


  • To create a strong warrior pose that demonstrates the inner warrior with strength, stability and balance which lengthens the spine, strengthens the muscles of the back and expands and opens the chest.

Benefits



  • Strengthens, tones and shapes the legs and promotes balance
  • Increases the range of motion in the hips
  • Opens the rib cage and increases the volume of the breath
  • Relieves menstrual pain
  • Lengthens the spine and tones the muscles of the back
  • Practice of Warrior Pose 1 increases stamina
  • Creates postural alignment of legs, hips, torso and arms
  • Stretches Achilles tendon and calf muscles

Teaching technique



  1. Stand in MOUNTAIN POSE at the front edge of the mat
  2. From MOUNTAIN POSE a large step back with your left foot
  3. Turn the back left foot to an angle of approximately 45 degrees, depending upon the personal range of movement in the hip socket
  4. Align the front right foot at 90 degrees with the toes pointing straight ahead to the front of the mat
  5. The inner heel of the front right foot aligns with the inner heel of the left back foot
  6. Inhale raise the arms laterally upward towards the ceiling until the palms press together
  7. Activate Mula Bandha to stabilize the pelvis then activate Uddiyana and Jalandhara Bandhas to support the thoracic and cervical spines, and then lengthen the spine and torso towards the ceiling
  8. Exhale bend the front knee until the front thigh is parallel to the floor keeping the knee directly vertical above the ankle and sink into Warrior Pose 1
  9. Hold Warrior Pose 1 using thoracic horizontal inhalation to expand and open the ribcage to create space then stretch the arms towards the ceiling
  10. Exhale sink slightly deeper into the pose
  11. Keep a strong connections with the pelvis and legs with the feet providing a strong foundation, arches lifted, ankles strong, push the back hip forward and the front hip back
  12. Then inhale straighten the legs and exhale step the feet together into MOUNTAIN POSE

Modifications



  • A shorter distance between the feet and a higher stance creates less stress in the legs but promotes toning and strengthening of the legs
  • If the back leg is not strong enough to support this asana, the back knee can be rested on the floor
  • If the front leg is not strong enough to support this asana, a chair can be placed under the front thigh
  • If the back foot disconnects from the floor the heel of the back foot can be rotated to balance on the ball of the foot push back through the inner heel and support the back leg
  • The back foot can also be supported by placing the heel against a wall so the back leg can work strongly otherwise the front thigh will support the weight and become exhausted
  • If the shoulders are tight and elbows tend to bend, raise the arms shoulder width apart so that the arms remain straight
  • If looking upward towards the hands creates compression or discomfort in the cervical spine or the neck look towards the horizon

Common Misalignments



  • The arches of the feet and ankles are allowed to collapse so the correct foundation for the legs is lost
  • The front foot is allowed to roll over onto the outer blade of the foot lifting the inner arch and destroying the integrity of the ankle
  • The front knee is allowed to go forward of the ankle, creating an over-extended hyper flexed knee which is dangerous
  • The front knee is allowed to rotate inward or outward so that it is no longer above the ankle, losing its postural integrity
  • The front knee and front foot are not aligned with the knee but aligned with the second and third toes, creating stress in the knee joint
  • Mula Bandha is released and the pelvis allowed to tilt, pushing the buttocks backwards exaggerating the lumbar curve creating lordosis
  • The pelvis is allowed to twist out of alignment with the torso, causing the lumbar spine to twist and rotating the torso so that the midline of the body faces forward
  • The floating ribs are drawn outward and upward in the front of the torso towards the ceiling, creating tension in the upper lumbar and lower thoracic region of the spine
  • When the shoulders are tight the elbows are bent so that the palms of the hands can be pressed together
  • The chin is lifted too high when movement of the cervical spine is limited, compressing the posterior cervical spine and neck, causing discomfort

Counterpose


  • SIDE STRETCH POSE a used to release the tension in the hamstrings increases the range of movement in the hips
  • Promotes balance in standing forward bends and lengthens the spine
  • A mild inversion it calms the breath, lowers blood pressure, calms the mind and central nervous system

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