Introduction to Warrior Pose
As you surely know, yoga has a wide variety of postures or asanas. Some are simpler for people who are just starting out in yoga and others are more complicated for the most advanced. Today in Sincronia Yoga we will tell you how to do it warrior pose or virabhadrasana. This asana is made up of three phases that we will tell you about below.
Virabhadrasana I: Warrior Pose for Beginners
The Virabhadrasana I posture is a well-known posture among yoga lovers. Due to its simplicity, it is designed to people who are starting in this discipline. To do it correctly we must follow the following steps:
How to do Warrior I Pose Correctly
1.Stand on your mat, step one foot back and keep the other at the beginning of your Widemat. Stretch your back and perform the following breathing cycle: breathe in for 5 seconds, hold your breath for 10 seconds, and breathe out for another 10 seconds.
2. Separate your feet about 5-6 centimeters, raise your arms and stretch them vertically until they are completely straight.
3. Take a long step with your right leg and keep your left leg behind. Lean over the leg forward to form a 90º angle.
4. Keep the totally straight back while keeping your arms raised vertically. Do this for 10 seconds and then return to your original position.
Virabhadrasana II: Warrior Pose in Attack Position
After doing the first part of this asana, we can continue with Virabhadrasana II, which corresponds to the warrior's attack position, by following these simple steps:
Guide to correctly practicing the warrior II pose
1. Stand on your mat and do the same breathing cycle than in Virabhadrasana I.
2. Place the arms akimbo and take a deep breath.
3. Open your legs until your knees and elbows form a vertical line. Meanwhile, hold your breath.
4. Turn your right foot 90º and bend your right leg, tilt your body towards that leg. You have to continue with your hands on your hips and with your back completely straight. Breathe out slowly and take another deep breath.
5. Extend your cross arms fully stretched, turn your head to the right and keep your chin parallel to your mat. Hold in this position in a relaxed way for 10 seconds.
6. Breathe out slowly and finish the asana in the reverse order in which you performed it. After finishing the asana, repeat it again, this time with the left leg.
Virabhadrasana III: Warrior Pose for Balance and Strength
To finish we are going to tell you how to perform the third part of this asana. To do this you must follow these steps:
How to perform Warrior III pose step by step
1. Stand on your Widemat with your Straight back. Perform the same breathing cycle that we have told you before.
2. tilt the trunk forward keeping your legs straight. Breathe out for 10 seconds.
3. take a big step back with the left foot and while inhaling, bring the weight of your body to the right leg.
4. Slowly raise your left leg, while stretching your arms forward jgreasing the palms of the hands.
5. You need to form a straight line from your hands to your foot resting on your Widemat. Your back should be in line with your left leg. forming a T With your body.
6. Hold like this for 10 seconds and gradually finish the asana in the reverse order that we have followed previously.
7. Repeat these steps again but changing legs.
Benefits of Warrior Pose
Thanks to the realization of this posture you will be able to notice the following benefits in your body and mind:
- It helps you to tone up the abdomen, legs, buttocks, back and shoulders.
- You will notice an improvement in your coordination.
- will increase your lung capacity.
- will improve your concentration.
- It will reduce your stress and anxiety.
- You can prepare for asana performance with a higher degree of complication.
If you want to get started in yoga, at Sincronia Yoga we have face-to-face classes Y on-line with a wide variety of schedules to adapt to your needs.
Article written by Ignasi Sero
Restorative Yoga Teacher at Sincronia Yoga
