Improve your Upper Back and Shoulder Strength with Virbhadra Asana 1 (Warrior Pose - 1)

Do you struggle with weak shoulders or other shoulder problems like Frozen Shoulders? Do you want to a single pose which can improve the upper body shape and strength and at the same time increases the leg strength? Imagine practicing an asana which can improve the chest muscles shape, increase the upper back strength, stretches the back bone and improves the alertness. Try Virbhadra Asana - 1.

In the last post I described another variation of Virbhadra Asana. Current variation of Virbhadra Asana is also quite elegant like the other variation described earlier. This is more intense and difficult as comparatively and works on all the back muscles especially the upper back. Practicing this asana helps you open up and develop more confidence as this posture represents aggression of a warrior. When you throw your neck back looking up during the final position of the pose the heart opens up.




How to Practice Virbhadra Asana 1 (Warrior Pose - 1)

1. Stand on mat with the legs around 4 feet apart. Depending on your height you can either increase or decrease the distance between the feet.


2. Stretch the hands sideways with the palms down and arms at the level of the shoulders. Try to stretch the hands as far as possible. Now with inhalation raise the arms above and join the hands above the head. Try to make sure that the elbows are as straight as possible.


3. Take few seconds to stabilize in this position.


4. With exhalation turn the right foot outside so that it is right angled to the hip.


5. Now turn the left foot inside.


6. Turn the face towards the right foot. Make sure that the torso is facing the right foot.


7. Now with exhalation bend the right leg from the knee so that the thigh is parallel to the ground. Try to feel the weight on the right buttock. Here stress will be more on the left shoulder and try to straighten it.


8. Adjust the upper body so that it is straight and not leaning towards the right leg.


9. Stay in this pose for around 10 seconds in the beginning. Gradually increase it to 20 and then on to 30 seconds to 45 seconds.


10. With inhalation again come back to standing position and then straighten the feet so that they are in original position.


11. Now repeat the pose for the left side.


12. Repeat the sequence twice.

Note : This is a strenuous pose and it should not be practiced by persons with heart disease or weak heart with consulting qualified teacher.

Benefits of Virbhadra Asana 1 (Warrior Pose - 1)

1. Improves Stamina and strength.


2. Stretches the groin and strengthens the legs including the ankles and thighs.


3. Shoulders are stretched when the hands are folded above the head which strengthens them and cure problems like frozen shoulders and limited mobility of the shoulders.


4. Shoulders and upper back becomes stronger and body posture is improved and this helps in getting ready for Sarvangasana and Shirsasana. The circulation in the entire back improves and all the back muscles are massaged.


5. Overall the body becomes stronger becomes ready for advanced poses.

Related Posts
Strengthen your back and leg strength with Virbhadra Asana 2 (Warrior Pose)
Treating Frozen Shoulder with Acupressure
Upper Back Pain Relief With Yoga