To get into Virabhadrasana 1 – Warrior 1:
1. Start at the front of your mat in Tadasana, Mountain. Step back with the left foot. Alternatively step forward from Downward Dog with your right foot.
2. Align your feet so that the arch of your left foot is in line with the heal of your right foot.
3. Square your hips and shoulders to the front of the room.
4. Inhale bringing your arms up over your head, palms facing one another, shoulders relaxed and arms by the ears.
5. Exhale, settle into the lungs, your right thigh as close to parallel to the floor as possible without compromising the front knee.
Note for safety: Knee should always stay behind the foot.
Sit with this posture for 6 breaths. Inhale stretching the arms up and lengthening the spine, exhale settle into the lunge, pressing the outside of the back foot toward the back of the room.
Alternate Footing Note: This posture can also be done with the back foot in a lunge position instead of flat. In that case you would push the heal toward the mat.
If you wish a slight arch in the back can be beneficial
Physical Benefits:
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Strengthens legs, ankles, and feet
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Opens hips and chest
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Stretches shoulders, arms, and neck
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Improves balance and stability
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Builds core strength
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Enhances spinal alignment
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Increases flexibility in hips and groin
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Boosts stamina and endurance
Energetic/Emotional Benefits:
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Grounding and centering
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Builds confidence and courage
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Opens heart and promotes emotional release
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Increases focus and inner strength
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Cultivates presence and stability
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