For Beginners: Virabhadrasana I

This powerful standing pose develops strength and stamina, warms and invigorates the body, strengthens the leg, spine, and shoulder muscles and nurtures flexibility in the feet, legs, hips, and shoulders.

By Claudia Cummins

In the beginning, yoga poses sometimes seem to be all about body parts. Postures are like puzzles, and figuring out how to position the arms, legs, hips, and shoulders is enough of a challenge to keep us focused and engaged. A sense of satisfaction arises simply from discovering how all of these parts fit together.

As our practice evolves, though, yoga takes on a richer flavor. Feelings of integration develop as we begin to sense deeper connections among our poses, as well as in various aspects of our lives. We feel less like a machine made up of fragmented body parts and more like a wholesome, authentic, and expressive creature. We begin to move and breathe with a satisfying sense of harmony and accord. And this invites grace and beauty to reveal themselves in even the simplest of our daily tasks.

One of the most magnificent of all yoga postures, Virabhadrasana I (Warrior Pose I) provides a perfect opportunity to explore this rewarding sense of integration and unity within. Both earthy and exhilarating, this asana cultivates balance, agility, and coordination. It also invites deep concentration, encouraging the scattered pieces of our selves to become transformed into a tranquil vessel for the heartfelt expression of life. Who wouldn't say yes to the chance to feel harmonious and at ease in their skin at least once every day?

Before we explore the rich and expansive qualities of Virabhadrasana I, we need to focus on a few essentials. Form is important, after all, and careful attention to alignment will lay the foundation for a buoyant vitality to flow freely through us.

Explore Your Upper Body
Let's consider the top half of Virabhadrasana I first. Stand with your feet parallel, wide enough apart so that when you stretch out your arms at shoulder height, your ankles are beneath your wrists. Place your hands on your hips, pausing to massage the bony points at the top front of your pelvis. If necessary, adjust the pelvis so these hip points are level—one shouldn't be higher than the other or closer to the wall in front of you. These bony protrusions will become very important landmarks later in our exploration, so get to know them well. As you gently release your tailbone downward, invite a sense of enthusiasm to trickle upward from deep inside your belly.

As you extend the arms overhead, breathe steadily and allow the heart to float upward, creating a sense of lightness and liveliness in your core. Feel the roots of the arms originate in the belly, so that you're reaching upward not just with your fingers but with the entire length of your upper body. Note the graceful symmetry and extension from the hips all the way up through the fingertips. Remain here for a few breaths and then exhale as you settle your arms back down to your sides. Do you feel a little longer in your spine and lighter in your heart than you did a few moments ago?

Lay Your Foundation
Now let's try the same exploration with the legs in a more challenging, asymmetrical stance. With your hands on your waist and your legs still wide, begin revolving your upper body toward the left. At some point along the way, you'll notice that the position of your legs impedes your progress. When this happens, turn the left foot outward 90 degrees and the right foot inward 60 degrees so you can fully spin your torso around to face left.

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