Weekly Posture

Virabhadrasana 1

Virabhadra-A warrior from Indian mythology

It may seem contradicting to practice a pose named after a warrior, because a warrior is one who uses violence to obtain what he wants and yoga class is usually about finding peace. But think back to your last practice on the mat, were you "fighting" with your ego to make it through the postures and classes? That "fighting" is a struggle between the self and the Self, the ego and the spirit. So practicing Virabhadrasana 1 is not about going out and "fighting" but about embodying the strength and grace of a warrior to find peace and stillness between our ego and spirit. Let's look deeper at what this pose has to offer us on and off the mat.

Begin in Tadasana(mountain pose) with the feet hips distant apart. Step your left foot back about 3 1/2 feet straight back so that you are not crossing the left leg behind the right leg. Always make sure that your back toes are pointing in towards your belly button. Bend your right knee so that it lines up right above your right ankle and is pointing forward over your middle two toes. Physically you will feel the left(back) calf stretching and the front of that hip stretching. The quadriceps in the right(front) leg are engaged and strengthening. To avoid fatigue in the front leg, keep both legs actively and evenly pressing into the Earth.

Next, bring your attention to your torso. You want your hips and shoulders to be facing the front of your mat. Raise your arms up towards the sky and press your palms together as you allow the top of your shoulders to stay relaxed and away from your ears. If it is difficult to relax the shoulders allow your palms to separate as much as needed. You should feel an opening in the front of your body and a slight arching of the lower back. Ideally you gaze up towards your thumbs, but if you are feeling dizzy then keep the eyes focused softly in front of you.

Once you physically enter the pose, allow yourself to remain for 3 to 5 breaths. As you breathe, feel the lower half of your body rooting, pressing down into the Earth while at the same time, feel your upper body lengthening, almost floating towards the sky. Give in to the balance of strength and grace it takes to maintain this pose. Notice that the more you "root" down, you "grow" up. As you come back to Tadasana to switch sides, take a moment to think of all the struggles you've had in your life. Sometimes we acted in a way that makes us proud, while other times, we are ashamed of the things we may have said or done in anger, jealousy or fear. Even though we can not change the past we can learn from it. Let yourself take the wisdom of Virabhadrasana 1 into your day, your week, your year, your life and as you happen upon a struggle feel yourself being guided by that wisdom. Have the strength to stand evenly on your feet as you lift and open your chest looking your trouble squarely in the face...using the warrior that is you.

Peace for now :)


Please note: Do not practice this pose if you are suffering from heart problems or high blood pressure or exacerbates existing back pain. Avoid the pose if your knees are swollen or painful or if your balance is shaky and if you are 6 or more months pregnant. Always consult your physician before practicing any exercise.