Benefits of Warrior 1 Pose in Yoga

The warrior 1 pose is one of the most practiced in yoga sessions. It is a very basic asana that is perfect, too, for people who are starting out in this ancient practice to try and that, in addition, contains a large number of benefits, such as, for example, helping to tone our muscles, improve lung capacity and to achieve a state of relaxation and tranquility.

Main benefits of Virabhadrasana I

There are many benefits of the warrior”s posture in yoga since, thanks to the position to which we put our body, we can tone certain muscles and, in addition, we also strengthen parts such as the back and cervicals by fully stretching the body. Next, we are going to discover the main benefits that this yoga posture brings us so that you understand why it is usually included in most sessions.

In general, it should be noted that the warrior posture improves the flexibility of the thighs, strengthens the spine and reduces the stiffness of the shoulders, as well as the accumulated tension in the cervical area. The muscles open and therefore the function of the lungs improves by making the breaths deeper.

But let”s find out in a concrete way what the benefits of the warrior posture are:

  • Strengthens the muscles of the ankles, thighs and calves
  • Get toned areas such as the ankles and knees
  • Improves shoulder mobility
  • It improves the balance of the body (although, in general, this is achieved by most of the asanas)
  • We deeply stretch the upper body
  • Get correct posture because you have to keep your back straight at all times
  • Improves the coordination of our body because we have to concentrate so that our muscles work in harmony and we can maintain posture
  • It helps us to concentrate better by having to be focused on not losing balance and on fully stretching the body
  • Due to the above reason, the warrior pose in yoga is also ideal to help us deal with stress and relax more easily.

Let”s not forget that most yoga poses focus on stretching the body, toning the muscles, and helping us connect with ourselves. Therefore, relaxation and concentration are two essential benefits that you will achieve with any other asana that you practice.

How to do the warrior pose in yoga correctly

Now that you know the benefits of the warrior pose in yoga, we are going to discover how exactly you have to do it in order to enjoy all the benefits it can bring to your body. Keep in mind that yoga, if practiced well can be very beneficial for us but, if practiced badly, it can damage our joints and muscles.

So, to do the Virabhadrasana I posture well, you have to follow these steps:

  1. We have to start standing barefoot on the mat. The feet together and firmly on the ground and the body straight with the shoulders relaxed. This is known as the mountain pose and is where many of the yoga asanas come from.
  2. Now, breathe in deeply and separate your arms from the body, lifting them to the side. You will have to step forward with your right leg simultaneously, your feet will have to be approximately 1 meter apart.
  3. Raise your arms to the skykeeping them next to your head. Bend your right knee and stretch your left leg in addition.
  4. Now you will have to bring your palms together on top of your head and, in this position, begin to feel your muscles stretch. Keep your back straightat all times.
  5. If you feel comfortable with the posture, you can raise your headwith your gaze towards the ceiling so that the cervicals are also stretched. In the event that you feel any discomfort, keep your head facing forward.
  6. Hold the pose for 1 minute with relaxing music in the background and breathing deeply.

In yoga it is important that we listen to our body and never force it. It is a progressive body work that improves flexibility, posture and balance, therefore, overnight you will not be able to become a “yogi”, you need dedication to progress.

Contraindications of the warrior stance

Although it is a very beneficial position, you have to bear in mind that there are a series of contraindications that you should know because it is not recommended for anyone:

  • Cardiovascular problems: people who suffer from this condition should not perform this posture because they could feel breathing difficulties that prevent the proper functioning of the body
  • Pregnant:women who are pregnant have to be careful when doing this pose because the position of the body could cause abdominal pain. In addition, with the weight gain that is achieved with pregnancy, joints such as the knees have to overexert themselves, something that can end up wearing them down.

In any case, it is recommended that you consult an expert if you have a specific health condition.

The muscles that the warrior posture works

Many people start yoga in order to improve their physical condition, while enjoying a relaxing and meditative practice. This discipline from India activates muscular work so that we can sculpt our silhouette and burn the accumulated fat.

Thus, another of the benefits of the Warrior 1 pose in yoga is that it helps us to work certain muscle groups in our body, improving our physique. The muscles that we work are the following:

  • ABS
  • Back muscles
  • Triceps
  • Neck muscle
  • Deltoid
  • Buttocks
  • Quadriceps
  • Abductors
  • Twins
  • Hamstrings
  • Biceps

However, we do not have to conceive of yoga as a fitness activity because the results that are achieved are very progressive. Also, remember that it is a type of exercise that focuses on connecting with yourself and that, incidentally, works the muscles of the body but will not help you burn too many calories.


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