Guerrier I

Virabhadrasana I

veer-ah-bah-DRAHS-ah-nah

Une posture debout puissante qui developpe la force, l'endurance et cultive la determination.

Comment faire Guerrier I

1. Reculez un pied en position de fente
2. Orientez le pied arriere a 45 degres
3. Alignez vos hanches vers l'avant
4. Pliez le genou avant a 90 degres au-dessus de la cheville
5. Tendez les bras au-dessus de la tete et ancrez-vous a travers le pied arriere

Benefits

• Strengthens the quadriceps, glutes, and ankles
• Stretches the hip flexors, chest, and shoulders
• Builds stamina and physical endurance
• Improves focus, balance, and stability
• Energizes the entire body

Muscles Engaged

Modifications

• Shorten your stance if you have difficulty squaring the hips or balancing
• Keep hands on hips or at heart center to reduce shoulder strain
• Place a folded blanket under the back heel if it lifts off the floor

Cautions

• Avoid with high blood pressure; keep arms at heart center instead of overhead
• Use caution with knee injuries; do not bend the front knee past 90 degrees
• Those with shoulder injuries should keep hands on hips or at heart center

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