Virabhadrasana I (Warrior I Pose)
Learned: Asana Lab
See Manual Pages: 73, A-116, A-120
Where this can show up in class: Namaskars, Sutra 2, Peak Pada
This pose can be done in the following orientations: Standing.
Blueprint Pose: itself
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | X | ||
| Back/Second Leg | X | X | X | ||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Front body Spine Crown Arms |
Front foot Front body (rebounds) |
Front shin Front foot Back foot |
Legs (scissor closed) |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Anjaneyasana [High] Anjaneyasana [Low] Hanumanasana Parivrtta Parsvakonasana [Parivrtta Anjaneyasana [High]] Banarasana |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Front leg hip flexion Back leg hip extension |
Front hamstrings Back hip flexors |
Front leg quads |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Back knee collapses/hyperextends (or SI ligaments overstretched) | Virabhadrasana I.5 w/ windened stance (along short edge) and shortened stance (along long edge); Try crescent warrior |
| Hips opening towards Virabhadrasana II; Back hip kicked out | Look back over catching arm shoulder and open hip |
| Anterior Pelvic Tilt | Take weight off low back by leaning forward a little |
| Too much backbend | Pull ribs down and public bone up first before going into back extension |
| Incorrect foot placement | Turn back foot forward, widen stance (along long edge), shorten stance (along short edge) |
| Knee past ankle | |