Virabhadrasana I - Warrior I

This week, you will stand up and collect your physical strength in order to shine and open up ready for what life has to offer to you.


Here are some tips to improve your posture:

  • Start in plank position and feel your core.
  • To get into plank, lay on your belly, hands under your shoulders.
  • With inhalation, tuck your toes under, press into your palms and lift your arms and entire body up.
  • Make sure your entire body is active, all muscles engaged, your tail-bone tucked under, your navel moving towards your spine and your buttocks engaged. It will feel like you have a big soft balloon under your torso.
  • Your entire back, neck and spine are forming one straight and firm line. Do not scrunch your shoulders or your neck back.
  • Stay here and feel your core.
  • Lift up your right leg slightly and bring it forward into a lunge. Stay here for a while, move around and feel your body consciously. Stay where it feels good, or if not gently rotate your hips, move forward and backward with your legs, connect with your centre.
  • Be conscious of your footwork: big toe of your front leg is touching the ground while other toes are lifted, stretching forward and out, pressing down on our balls and heel of the front foot at the same time – ground your foot firmly. Your back heel is lifted, while both feet are parallel as if standing on skis.
  • Inhale, roll your shoulders back, make some space between your shoulders and neck and lift up your back, open up your chest and stand straight and tall.
  • Make sure your core is strong and bring your hands to your waistline. Your tail-bone is tucked under and your navel moves closer to your spine.
  • Pay attention to your hips and observe what is happening there. Use your right thumb and pull the right hip crease back, encouraging your hips to rotate forward.
  • Inhale, bring your hands up into the air, look up and feel yourself shining from your core up and out into the world. Focus with ease and a smile on your face, while being present.
  • Staying here for a while will allow you to observe how you are lifting up through your crown and at the same time squeezing your shoulder blades in and down, grounding down through your back heel into the earth.
  • Bring your arms back down to the floor. Return to plank and hold for a moment.
  • Repeat everything on the other side, then go back to plank and rest in whichever position feels the best for you.

While practising this posture, almost your entire body is being stretched, while at the same time you are balancing and stabilising your core.

Please practice with caution in case of tight latissimus muscles or problems with the knees. In these instances, you will truly have to engage the muscles and lift up the kneecaps or skip the posture until you grow stronger. Until then you can practice standing straight, with legs about one metre apart, pressing into the outer edges of your feet, engaging your thighs and your core, squeezing your buttocks and standing tall.

Remember it is important to feel right when you do the posture. Please move consciously, listen to, connect to and feel your body.


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