It’s time to gain strength, inside and out, with the warrior I pose. Here’s how you can do it

By now you would have realised that almost all your life’s problems can be solved with yoga. We know that’s a tall claim to make, but can prove us wrong? Yoga doesn’t just work on your body, but it also trains your mind and soothes your soul. Which is why today we’ve got for you a tutorial on the warrior I pose or virabhadrasana that is a upper-body workout like no other.

Here are all the benefits of doing the warrior I pose

• Science says that the warrior I pose is fantabulous for your arms, shoulders, and legs. It also strengthens the muscles.
• It can also help you focus and ease symptoms of certain neurological conditions.
• This asana opens the chest, making it easier for you to breathe.
• It can relieve lower back pain and stiffness.
• It energises the entire body and also promotes balance

Now that you know, here is how you can practice this pose at home

Also, listen to the audio instructions for the asana here:

1. Bring your feet together. Keep your back straight, and your chin slightly lifted up. Now, balance your energies by finding your centre and keep your arms firmly by your sides. Now slowly inhale and exhale to feel the weight of your body equally distributed between both your feet.
2. Bring your right foot forward at a distance of say about 4 feet. Just see that your right foot should be pointing to the top of the mat. Now, slowly bend your right knee and get into a lunge.
3. Now with your right knee in a lunge position, take your left leg behind you, keeping it straight. Take your leg as far as you can. Now slowly, turn your left heel inwards at approximately 45 degrees. Ensure that your right thigh is almost parallel to the floor. Take the help of a mirror to check your posture.
4. Now with an inhalation, raise both of your arms straight above your head, and with an exhalation join your palms pushing your shoulders down.

Tip: To maintain your focus, just lift your chin and gaze at your palms. Inhale and exhale as you hold your pose before repeating on the left side.

According to experts you can hold this pose for 10 to 15 seconds on one side. Please ensure that your mat is not on a slippery surface otherwise it will be really hard for you to hold this pose.

So, do try this pose at home and let us know the results in the comments section below.