NEW SERIES PART 3

Yoga for beginners: Part three
Warrior pose (Virabhadrasana)Image of warrior pose (Virabhadrasana)



“Vir = brave
 Bhadra = Goddess of the hunt
 Asana = posture.

As the name suggests, the pose both requires and promotes strength, stamina and flexibility. It offers a good stretch to the spine and also to the arms and legs. The chest is opened, expanding the ribcage, encouraging deep breathing and helping to increase lung capacity.

Precaution
• Avoid if you have high blood pressure or cardiac condition.

 

Outline of method

  1. Begin in Tadasana (Mountain Pose). Inhale and separate the feet about 3-4 feet apart, keeping the feet parallel. Press down the inner foot to protect the ankle joints. Spread the toes to provide a firm base. Draw up through the calves and thighs, including the inner thigh, gently squeezing the buttocks together. Raise the arms, palms facing down, to shoulder height, enjoying a stretch right to the finger tips. Glance along each arm to make sure they are straight. Take a few breaths in the position.
  2. On another inhalation, raise the arms, palms facing in towards the body, bringing the upper arms beside the ears. Draw the shoulder blades into the body and feel a strong stretch up to the finger tips. Look straight ahead with a soft but intense gaze. Breathe in the position.
  3. Exhaling, turn the left foot at right angles to the right. Rotate the hips and torso so that the hips are facing to the left. Keep pressing back on the right heel to anchor the pose. Draw the shoulder blades into the body while at the same time raising the arms and fingers towards the ceiling, feeling the stretch through the abdomen, chest and shoulders. Breathe in the position.
  4. On another exhalation, bend the left knee so that the knee, ideally, should be directly above the left ankle forming a right angle. Keep anchoring back on the right foot while stretching strongly with the arms and fingers to the ceiling. Breathe easily in the position and hold for as long as comfortable. Keep looking forward with a soft but focussed gaze.
  5. Inhale and return to starting position before repeating on the opposite side.Image of hands in Parsvottanasana

Part 3 also includes guidance on the intense chest stretch (Parsvottanasana), which can follow smoothly from Virabhadrasana.
‘Parsa’ = side or flank
‘Uttana’ = great intensity

Precaution
• Avoid if you have high blood pressure, cardiac condition or abdominal hernia.
• Avoid the backward head movement if there are neck problems.

Additional details are given in the articles.

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