Warrior I – Virabhadrasana I
VARIATION 1
VARIATION 2
Stand up and place the left leg forward and bend it till 90 degrees. The right leg is straight back with the feet flat on the floor. Bring the arms up with palms together, or interlace all the fingers except the index finger that is pointing up to the sky. Look up at the hands. THE HIPS ARE FACING FORWARD. The tale bone is down. Hold the position with long deep breathing. Then switch sides.
Benefits:
- Strengthens the legs.
- Stretches the calves, and thighs.
- Improves digestion.
- Relieves menstrual cramps.
- Builds concentration, and focus.
- This pose stretches the chest, lungs, shoulders, neck, belly and groin, and strengthens the shoulders, arms and back muscles.
- It is a good posture for those with sciatica.
Warrior II -Virabhadrasana II
Stand up and place the left leg forward and bend it untill 90 degrees. The right leg is straight back with the feet flat on the floor. Bring the arms parallel to the floor with the palms facing down. Look forward. THE HIPS ARE FACING THE FRONT. Relax the shoulders down. Hold the position with long deep breathing. Then switch sides.
Benefits:
- Strengthens the groin, chest, lungs and shoulders, and strengthens and stretches the legs and ankles.
- It helps to stimulate the abdominal organs and improves stamina. Improves digestion.
- Relieves menstrual cramps.
- Warrior II can relieve back pain; particularly back pain associated with the second trimester of pregnancy, and has been used to treat carpal tunnel syndrome, infertility, osteoporosis, sciatica and flat feet.Â
- Builds concentration, and focus.