The warrior pose is one of the most popular in the western practice of yoga, and in Sally Parkes’ book The Student’s Manual of Yoga Anatomy: 30 Essential Poses Analyzed, Explained, and Illustrated you will not only learn how to execute this pose properly, but you’ll also learn more about what your body is doing on the inside during your yoga practice. Use her beautiful illustrations and in-depth instruction to strengthen your body, your mind and your practice.
Warrior I Pose: Virabhadrasana I
Warrior I is an invigorating asana that is effective at increasing the range of movement of all the major joints. It encourages all the main muscle groups to work in synergy, which helps to open the hips and shoulders, strengthen the legs, arms and back, and increase energy levels and mental focus.
The spine is in a slight backbend position, so it strengthens the extensors of the spine – mainly the erector spinae – and stretches the front of the upper body. The left leg is straight, so the hip flexors are lengthening, whilst the right leg is bent and working strongly with the quadriceps and adductors, which hold its position. This action of the legs helps to stretch and strengthen both sides of the hips and creates a strong foundation. The chest and front of the shoulders are opening so the arms can reach directly upwards. This creates a stretch and sense of lift through the entire upper body. Warrior I pose can be practised within Sun Salutation sequences and as part of a standing sequence.
Level: Intermediate
Benefits: Warrior I is an energising asana which increases the heart rate and thus improves stamina. It stretches and strengthens the hip flexors, opens the chest and shoulders, and works the muscles of the back.
Caution: Practitioners with lower back injuries and/or back conditions should practise this asana with caution. Revolved Triangle should be modified for those with neck injuries, groin strain or low blood pressure.
How to do it
Step 1
Begin in Mountain Pose
Step 2
On an inhale, take a big step backwards (approximately 1.5 metres) with the left foot. Turn the left foot out to forty-five degrees, pressing the edge of the foot firmly into the ground. Exhale and bend the right knee to a right angle, so that the knee is aligned directly over the ankle. The ankles are in-line with each other.
Step 3
Breathing steadily, press firmly into the feet, and align the front of the ribcage and pelvis to face forwards, by moving the right hip back a little and the left hip gently forwards. Extend the spine upwards and gently contract the lower abdominal muscles to assist in supporting the lower back.
Step 4
Inhale and extend the arms directly upwards, so they are in-line with the ears, and press the palms of the hands firmly together. Move the shoulders downwards, away from the head. Lift the gaze up to the hands by moving the chin away from the chest, being careful not to overarch the lower back. Keep breathing steadily throughout.
Anatomy of the Pose
Photos from Fair Winds Press
During Warrior I the right leg works strongly, with the hip flexors and the hamstrings concentrically contracting. This moves the knee into a flexed position, with quadriceps lengthening eccentrically and the adductors and gluteal muscles fixating the leg. The left leg is extended back due to a concentric contraction of the quadriceps and left gluteus maximus, whilst the sartorius and biceps femoris create an external rotation of the femur. The peroneus longus and soleus activate the edge of the left foot to supinate it slightly. This action helps to concentrically contract the quadriceps and stretch the front of the left hip.
The spine extends upwards with the erector spinae shortening via a concentric contraction. The rectus abdominis and latissimus dorsi work to fixate this position. The deltoids initially extend the arms before fixating them in place, whilst the triceps extend the arms from the elbow. The trapezius draws the scapulae away from the head, allowing the neck to extend more freely.
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The Student’s Manual of Yoga Anatomy is the essential guide for anyone looking to understand the importance of doing yoga poses correctly in order to maximize the benefit and avoid pain and injury. With the guidance of Sally Parkes and Joanna Culley, students and instructors glean a simple and clear understanding of the practice of yoga.
Work through 50 step-by-step illustrated poses (asanas) that are perfect for working through each section of the body. Including an overview of the musculoskeletal system to explain the body systems and terminology discussed. Then it deeply introduces yoga, looking at the styles of Hatha yoga, movements of the spine and its axis points, how levers change the intensity of each asana, types of muscle activity, and the science of breathing. Full-color anatomical illustrations and clear, concise text of 50 common yoga asanas make the science easy to understand, and allow a deeper understanding of yoga and how it works with the body, allowing readers to easily apply what they learn to their own practice. Clear notes describe the type of muscle activation, plane of movement, axis of the spine, and options for practical modifications to allow for individual ability and injury rehabilitation. You’ll also discover a list of sequences to link the asanas together to form a complete workout routine for a healthy lifestyle.
Featuring some of the most popular asanas:
– Mountain Pose – Tadasana
– Warrior 1 and 2 – Virabhadrasana 1 and 2
– Chair Pose – Utkatasana
– Dancer’s Pose – Natarajasana
– Eagle Pose – Garudasana
– Hands to Feet Pose – Padangustasana
– Staff Pose – Dandasana
– Boat Pose – Navasana
– Seated Half Lotus – Ardha Baddha Padma Paschimottanasana
– Cat/Cow Pose – Marjaryasana/Bitilasana
– Locust Pose – Salambasana
– Upward Dog Pose – Urdhva Mukha Svanasana
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