virabhadrasana a

[veer-ah-bah-DRAHS-anna] warrior 1 pose

strengthens legs, back, shoulders & arms * improves stamina & balance * increases hip flexibility 

MUSCLES: gluteus maximus * quadriceps (rectus fermoris, vastus lateralis, vastus medialis) * psoas major * sartorius * gracilis * semitendinosus * serratus anterior * rectus abdominis * pectoralis minor * pectoralis major * deltoid

PREP POSES: adho mukha svanasanaanjaneyasana * ardha uttanasana * ashta chandrasana * bhujangasana * bidalasana *  gomukhasana  * tadasana * urdhva hastasana * urdhva mukha svanasana * utkatasana* virabhadrasana b * virasana

COUNTER POSES: vinyasa * adho mukha svanasana * apanasana * ananda balasana * balasana * supta padangustasana * supta baddha konasana * urdhva mukha svanasana

MODIFICATIONS: to create more space for your hips you may need to either widen the base of support or shorten or lengthen the distance between the front and back leg

VARIATIONS: VIPARITA VIRABHADRASANA reverse warrior pose

PROCEED WITH CAUTION: Be mindful of body alignment.

  • Align your knee over the heel to protect your knee joint; keep the toes of your front foot pointed forward

PRACTICE CHILLASANA VIDEO LINK: Stay tuned..coming soon to YouTube. Subscribe to our newsletter to get updates.

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RESOURCES
Ashtanga Yoga: The Practice Manual ~David Swenson
Yoga Anatomy ~Leslie Kaminoff & Amy Matthews
Yoga for Depression ~Amy Weintraub