Virabhadrasana: The Warrior or Hero in Yoga
combines strength with mindfulness: firmly rooted in the ground, open and clear in the mind. The three postures represent consciously claiming your own space, clarity in decision-making, and the ability to meet challenges with calmness and strength.
These poses strengthen the spine, hips, and legs, promote balance and stability, and open the chest.
You can create your own hero. Here is a brief introduction to the three most well-known variations:
Warrior / Hero I : Front leg bent, back leg straight; the torso opens into a gentle backbend, arms lifted overhead, gaze resting softly into the distance.
Warrior / Hero II : Front leg bent, back leg straight; arms extended forward and back in one line, chest open, gaze directed over the front hand.
Warrior III : A balancing posture on one leg; the torso and the free leg form a straight line, arms extended out to the sides in one line, gaze resting on the floor.
Warrior - Hero I Pose
This pose strengthens the thighs and glutes, stretches the toes of the back foot, and often awakens inner strength and stability.
Feel a moment of stillness in harmony with nature.
Feel a moment of stillness in harmony with nature.
Your Warrior - Hero II activates and strengthens your entire body.
Front leg bent, back leg straight; the front foot points forward, the back foot is turned slightly outward.
The arms extend in a straight line, gaze soft into the distance, lift your chin parallel to the floor. In this pose, body and mind can recharge with new energy and find calm.
Front leg bent, back leg straight; the front foot points forward, the back foot is turned slightly outward.
The arms extend in a straight line, gaze soft into the distance, lift your chin parallel to the floor. In this pose, body and mind can recharge with new energy and find calm.
Use abdominal breathing to lift yourself through the spine:
Inhale through the nose into the belly; as you exhale, draw the navel inward and guide the breath along the spine up to the head, lengthen the neck back and up, keeping the chin parallel to the floor.
Inhale through the nose into the belly; as you exhale, draw the navel inward and guide the breath along the spine up to the head, lengthen the neck back and up, keeping the chin parallel to the floor.
Do you feel strong and stable like a hero?
(on the Sea Cloud Spirit)
Warrior / Hero III – Variation
Practicing on soft or yielding ground trains your balance and strengthens the muscles of the feet and calves. Support is allowed 😉 and you’re invited to play with it:
sometimes placing more weight on the hand, sometimes less playing the fingers like on a piano circling or gently rocking the back foot straightening the standing leg or lowering into a squat bending or extending the top arm, reaching it forward or out to the side. Which variations come to mind for you? Try them out.
sometimes placing more weight on the hand, sometimes less playing the fingers like on a piano circling or gently rocking the back foot straightening the standing leg or lowering into a squat bending or extending the top arm, reaching it forward or out to the side. Which variations come to mind for you? Try them out.
(Ultimate Provence, SLH Hotel)