The Warrior 1 Pose in Yoga
- Focus: Lower Legs
- Level: Beginner
- Total Time: 30 to 60 seconds
- Indications: sciatica, circulation, respiration
- Contraindications: high blood pressure, heart problems, modifications for shoulder injury, neck injury
Warrior 1 Pose: How to Practice Virabhadrasana
The Warrior pose builds strength in your lower legs, arms, shoulders and back muscles while stretching your groin, stomach, lungs, chest, shoulders, and neck. It is a great warm up before tackling other poses that involve a backbend. The warrior is great for treating sciatica.
Beginners may find it helpful to raise their back heel on a block to help stay grounded in this pose. If you experience high blood pressure or have heart problems, you should avoid this pose or consult with an experienced yoga
instructor before using it. Those who suffer from shoulder complications should keep their arms horizontal throughout. If you suffer from neck complications you should keep your neck straight and avoid looking up.
- Begin by standing in mountain pose. Breathe out and step forward with your right leg, planting your foot about three feet ahead of the left leg, with your right knee bent and your left heel planted on the ground.
- Point your left toes slightly to the left and your right toes slightly to the right. This will help stabilize your balance.
- Raise your right arm toward the sky with your palm facing to the left. Pull your shoulder blades together and down.
- Keeping your left heel pushed into the ground, breathe out and bend your right knee over your right ankle until your shin is perpendicular to the ground. Stretch through your arms and raise your rib cage away from your abdomen. With this movement, you should feel your chest, stomach and the back of your arms and legs rise up. You can keep your head in place and stare straight ahead or you can turn your neck at gaze up at your right hand.
- Stay in this position for 30 to 60 seconds.
- To release yourself from this pose, press your heels into the ground and straighten your right knee while actively stretching your right arm up and pulling it back. Step back, bringing your right leg back beside the right hand. Both feet should be turned straight forward.
- Take a couple of breaths and then repeat, stepping forward with your left leg.
The Leg Stretch Pose in Yoga
- Starting on all fours with a neutral spine, point your right toes, straighten your right leg behind you, and raise it toward the sky and hold this position for a few seconds.
- With your leg in the air, slowly flex your foot and hold the position for a few seconds.
- Relax your foot and return your leg to the starting position.
- Repeat this stretch with the left leg.
Now, stand up and end your warm-up session with the goddess pose stretch.
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TOP YOGA MCQs Questions and Answers
1 Who is believed to be the father of Yoga?
A Krishnamacharya
B Gautam Buddha
C Maharshi PatanjaliAdi
D Shankaracharya
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2 Yoga has eight components, also known as the eight fold path of life — Niyama, Asana, Pranayama, Dhyana, Samadhi are five of them. Which are the other three?
A Savichar, Santosa, Tapas
B Asteya, Aparigraha, Brahmacharya
C Ananda, Asmita, Aachaar
D Yama, Dharana, Pratyahara
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3 The word “Yoga” comes for Sanskrit. What is the literal meaning of this word?
A Hindu system of philosophy & meditation
B Inner peace & tranquility
C Joining together
D Controlled breathing
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4 Over time, many new postures have been added to the original compendium of Asanas that yoga started with to incorporate modern day fitness requirements. How many classic Asanas were enlisted in the initial texts?
A 84
B 108
C 33
D 195
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5 Surya Namaskar is considered to be a complete exercise for the body and has often been cited as a combination of Asanas that helps in stretching almost all the major muscles. How many different Asanas does Surya Namaskar comprise of?
A 12
B 7
C 10
D 8
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6 Yoga has many practitioners in the West and several Hollywood celebrities such as Adam Levine and Julia Roberts have endorsed it. Indra Devi is credited with introducing Yoga to the West. Which country did she belong to?
A Nepal
B Russian
C India
D USA
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7 An Indian youth organisation entered the Limca Book of Records for simultaneously performing Yoga for the longest duration. Which organisation was this?
A NSS
B Girl Scouts
C LTS
D NCC
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8 Bharat Thakur is an internationally renowned name in the field of yoga instructors and a celebrity in his own right. Which new field of yoga did he lay the foundation for?
A Ashtang Yoga
B Hatha Yoga
C Sahaja Yoga
D Artistic Yoga
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9 Now to some yoga-related fun questions! Recently, a photo of the very hot, very happening Canadian Prime Minister Justin Trudeau doing Mayurasana went viral. Around 40 years back another world leader struck a similar pose, alas there was no social media he could go viral on. Who was he?
A Richard Nixon
B Pierre Trudeau
B Harold Wilson
B Georges Pompidou
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10 In the popular TV series Friends, one of the main characters is seen talking to Mr. Treeger, the superintendent of Monica’s building, about attending Yoga classes. Which character is this?
A Ross
B Phoebe
C Monica
D Mike
Answer ⇒ ????