POSE BREAKDOWN - WARRIOR I (VIRABHADRASANA I)

The pose described is Virabhadrasana I, commonly known as Warrior Pose I.

Here's a comprehensive guide to the pose, covering its etymology, benefits, contraindications, alignment tips, therapeutics, how to do it, modifications, props, misalignments, assisting, prep poses, and follow-up poses:

Etymology: Virabhadrasana I is named after the warrior Virabhadra, a mythological character in Hindu mythology. The pose symbolizes strength, power, and the warrior spirit.

Benefits:

1. Strengthens the legs, arms, shoulders, and back.
2. Improves balance and stability.
3. Stretches the chest, lungs, shoulders, neck, belly, and groins.
4. Stimulates abdominal organs.
5. Increases focus and concentration.
6. Builds confidence and determination.

Contraindications:

1. High blood pressure.
2. Heart problems.
3. Recent or chronic injury to the knees, hips, shoulders, or back.
4. Diarrhea.
5. Pregnancy (modifications may be necessary).

Alignment Tips:

1. Ground the back foot firmly, pressing the outer edge and heel into the mat.
2. Bend the front knee directly over the ankle, ensuring it doesn't go past the toes.
3. Square the hips toward the front of the mat.
4. Lift the arms overhead, keeping them shoulder-width apart and parallel to each other or together in Anjali Mudra.
5. Lengthen the spine and engage the core muscles.

Therapeutics:

1. Helps alleviate sciatica.
2. Relieves mild backaches.
3. Strengthens the muscles around the knee joint.
4. Can aid in mild cases of depression and fatigue.

How to do it:

1. Begin in Tadasana (Mountain Pose).
2. Step the feet wide apart, about 3-4 feet distance, depending on your comfort.
3. Turn the right foot out 90 degrees and the left foot slightly inward.
4. Inhale, raise the arms overhead, palms facing each other or hands together.
5. Exhale, bend the right knee directly over the ankle, thigh parallel to the floor.
6. Gaze forward or upward.
7. Hold the pose for 30 seconds to 1 minute.
8. To release, straighten the right knee, turn the feet forward, and lower the arms.

Modifications:

1. Place a folded blanket under the back knee for extra support.
2. Use a yoga block under the hands if reaching the floor is challenging.
3. Decrease the depth of the lunge if necessary.
4. Perform the pose against a wall for balance support.

Props:

1. Yoga block.
2. Blanket.

Misalignments:

1. Collapsing the chest and arching the lower back.
2. Allowing the front knee to collapse inward.
3. Leaning the torso too far forward or backward.
4. Rounding the shoulders or jutting the chin forward.

Assisting:

1. Use verbal cues to remind students of alignment.
2. Physically guide the front knee to align with the ankle.
3. Place hands on the hips to help square them toward the front.

Prep Poses:

1. Tadasana (Mountain Pose).
2. Trikonasana (Triangle Pose).
3. Parsvakonasana (Extended Side Angle Pose).

Follow-Up Poses:

1. Adho Mukha Svanasana (Downward-Facing Dog).
2. Uttanasana (Standing Forward Bend).
3. Vrikshasana (Tree Pose).