Virabhadrasana I - Warrior I Pose

Veera=vigorous, warrior, courageous;Bhadra=good, auspicious;Asana=Posture.
This pose is named after Veerabhadra, a fierce warrior, an incarnation of Lord Shiva. The story of the warrior Veerabhadra, as all stories from Upanishads, has a moral that adds value to our life.There are generally three variations on Warrior Pose; this is the first.
Benefits : Strengthens your shoulders, arms, thighs, ankles and the muscles of your back.
Expands your chest, lungs and shoulders.
Stretches your hip flexors, abdomen, and ankles.
Develops stamina and endurance in your thighs and core muscles.
Stimulates abdominal organs and digestion.
Improves your balance, concentration, and core awareness.

Peole with neck problems should keep their head in a neutral position and not look up at the hands.
Note: Beginners find it very difficult to keep the back heel grounded and the lower back lengthened in this pose. As a short-term solution, raise the back heel on a sand bag or other height.
Avoid doing this asana. Read this section carefully before you do it.
Avoid the practice of this pose if you suffer from
High blood pressure
Heart problems
People with shoulder problems should keep their raised arms parallel (or slightly wider than parallel) to each other

How to do this asana:

Starting from Tadasana.Inhaling spread the legs sideways 4 foot distance apart.Exhaling turn the trunk facing to the left while rotating the left foot 90° and right foot 45°.Bend the left knee till the thigh is parallel to the floor,stretching the right leg, with the knee locked and the arms are stretched up,palm touching.
Step 1: Begin this pose with Tadasana (Mountain Pose).
Step 2: Then exhale jump or move your foot sideways so your feet are about four feet apart.
Step 3: Turn your left foot 90 degrees to the left and position your right foot about 45 degrees to the left.
Step 4: Rotate your torso to the left.Bend the left knee till the thigh is parallel to the floor, avoid extending the bent knee past the ankle and keeping the other leg straight.
Step 5: Raise both hands - palms should be facing inward and fingers are outstretched
Step 6: The head should be bent back and up with the eyes facing the hands.Breathe slowly and stay for 30 seconds to 1 minute then repeat with the other side for the same.

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