Yoga
Virabhadrasana -I is the pose of a warrior holding a sword above the head. This asana is suitable for beginners as well as advance yoga practitioners. However, caution is important as loosing balance can cause injury.
Instructions:1. Stand straight and exhale completely.
2. Keep your feet apart by 4-5 feet, depending on your height.
3. Inhale slowly – Raise your hands up above the head.
4. Keep your hands straight and parallel to each other.
5. Pointing your hands towards the sky, stretch your hands, from the sides to the fingertips.
6. Relax your shoulders; bring your palms together like in prayer.
7. Turn your feet right by 90° and make sure that they are aligned in a straight line.
9. Turn your body in the direction of your right foot.
10. Exhale slowly press down your left heal and bend your right knee slowly till your thigh and calf form a right angle.
11. Keep your right hip joint in line with your forward heel.
12. Put equal weight on the front and back foot.
13. Inhale slowly and pointing your tailbone towards the floor. Open your chest fully and arch your back carefully, and slowly stretch your neck and look up towards the sky and gaze at your hands.
14. Breathe normal and hold on the pose for a comfortable duration.
15. To release the pose – inhale, and putting pressure on the back foot, straighten the front leg and move your right foot back.
16. Lower your arms and then turn back 90° to the original position.
17. Repeat on the left side for the same duration.
Beginners:
Keep the legs slightly closer because initially it is difficult to get the back foot flat on the floor. Adjust the distance between the legs to avoid loosing balance.
Advanced:
Hold on the posture for longer duration.
Keep your legs as wide apart as you can without risking a fall.
Benefits:
Energises the entire body.
Improves blood circulation.
Develops concentration and balance.
Strengthens Leg and knee muscles.
Builds flexibility in the thoracic and cervical spine.
Loosens shoulders, hips and groins.
Abdomen is toned.
Strengthens the quadriceps.
Stretches the calf of the legs.
Relieves leg cramps problem.
Contraindications/Cautions:
This pose strains the lower back, so if you have chronic back problems avoid excessive pressure on your back by keeping your legs slightly closer together.
If you have any pain in the neck, do not stretch your neck or lift up your head – just look straight ahead.
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