Practice warrior pose 1 to increase strength

Warrior 1 is the foundation of many yoga exercises. This pose not only improves your balance, but it also helps you recognize your weaknesses and strengths so that you can more easily accept your body’s obstacles.

The Warrior Pose (Warrior I or Virabhadrasana I) is the first move in the series of warrior poses. This is considered one of the most graceful movements and is commonly used in many stretching exercises. Let’s see the sharing below with to understand more about this move.

Benefits of Warrior Pose 1

Regular practice of warrior 1 will help:

  • Strengthens legs and arms
  • Improved balance and core strength
  • Stretch the muscles around the hips.
  • Firms the front and back thighs (quadriceps and hamstrings), hips and chest
  • Release pressure in the spine
  • Relaxes the mind, evokes courage and a sense of peace.

In particular, the warrior 1 movement is also a therapeutic method to help relieve stress and pressure in the hips for people who often sit a lot. Not only that, this pose also helps to treat sciatica pain. In addition, practicing this pose regularly will help your body stay energized, while breathing and circulation are also better.

Taught you how to do warrior move 1

Warrior Pose 1

To enter warrior pose 1, start from downward facing dog

To perform the pose, start in downward facing dog position by propping yourself up with both arms and legs, hips raised to form an inverted V. Afterward:

  • Step your right foot towards your chest and place it between your hands
  • Rotate your left foot and drop your left heel to the floor, toes turned out about 45 degrees from heel
  • Bend your right knee so that your right thigh is parallel to the floor
  • Stand up, move your arms to the sides and raise them straight up towards the ceiling. Open the chest and stretch the spine
  • 2 palms can be folded like a prayer position or placed shoulder distance apart depending on preference
  • Eyes follow hands. Try to keep the right thigh as parallel to the floor as possible
  • Hold the pose for about 5-10 breaths, then return to the original position and switch sides.

Or you can also do the pose by following these steps:

  • Stand up straight, feet a distance apart. Place your right foot in front and your left foot behind so that your feet are about 100-120cm apart
  • Rotate the right foot 90 degrees outward and the left foot 15 degrees, right heel straight with the center of the center of the left foot
  • Raise your arms to shoulder height and parallel to the ground
  • Bend your right knee and keep it in line with your ankles, thighs parallel to the floor
  • Raise your hand over your head, eyes following your hand. Push the pelvis and hips down
  • Hold the pose, breathe evenly, then return to the starting position and switch sides.
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Notes when doing

Warrior Pose 1

Although warrior 1 is a basic yoga movement, you should still take it step by step and pay attention to your body

When doing warrior 1, you should pay attention to a few things to perform the best movement and avoid injury:

  • The knee in the front leg should be in line with the ankle, avoiding reaching out too much
  • Avoid doing it if you have trouble balancing or have a hip, knee, back or shoulder injury
  • If you have neck problems, try to keep your neck straight instead of leaning back
  • If you have shoulder problems, you can raise your arms parallel in front of you instead of raising your hands toward the ceiling or resting your hands on your knees or hips.

Variation of Warrior 1

Like other yoga movements, warrior 1 also has many variations to make it easier for practitioners to perform or improve the difficulty of the movement:

  • If you can’t keep your balance, you can step your front foot to the right a little wider.
  • Place an exercise block under the heel so that the heel always touches the floor or press the heel against the wall to create stability for the body.
  • If you find that your knee is strained, you can raise your leg straight up
  • To increase difficulty and build strength, you can hold the pose for longer than 10 breaths or switch to warrior 2 and warrior 3 poses.

Above is some information about warrior pose 1. If you want to try it but are still confused about how to do it, do not hesitate to connect with your yoga teacher of for instructions on how to perform the move. technically correct.

Reference source

How to Do Warrior I (Virabhadrasana I) in Yoga Accessed: January 24, 2021

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