Kshatriya Pose I (Virabhadrasana I) is a focussing and strengthening pose, aiming to build a connection and unite you with the energies of the earth.
Step
Step 1. Stand with your feet near the top of the mat
The mat should be stretched behind you. Bring your legs together, shoulders down and back straight. Now, you are doing Mountain pose.
In the article the knight pose is done by advancing the left leg. If your dominant foot is left, simply replace "right" with "left"
Step 2. Take a step back with your right foot, tilting it slightly to the right
Tilt the toes of the right foot pointing slightly to the right, about 45 degrees from the front. The toes of the left foot remain stationary and point straight ahead. The back step should be far enough that the back leg is extended and the front knee is slightly bent. Both feet must be firmly planted on the floor.
- The toes of the back foot can be tilted up to 90 degrees. However, both feet must still be firmly planted on the floor.
- You can also spread your legs apart to start, so that you are facing the long side of the mat. In that case, rotate your legs into a knight pose (right foot 45 degrees, left foot facing straight ahead) instead of stepping back.
Step 3. Lower your buttocks so that your front knee is directly over your left leg and bent at a 90-degree angle
Pull your pelvis slightly closer to the floor, while bending your front knee. The kneecap should be just above the ankle so that the lower leg is in an upright position.
Please rearrange the rear leg to make it more comfortable. The knee of the back leg should be slightly bent instead of extending straight
Step 4. Rotate your torso so that your pelvis and shoulders are facing straight ahead
The toes of the forefoot should be facing the same direction. Place your hands on your hips to keep your torso taut and easy to rotate your body. Or, just face forward.
Step 5. Push your feet apart on the mat
Assume you are going to tear the mat in half. Push both legs in opposite directions. If you can't, make a stance that is not too wide so that both feet are firmly planted on the floor.
Step 6. Slowly raise your arms above your head
On the next inhale, raise your hands above your head so that your palms are facing each other and shoulder-width apart. Look straight ahead and focus on the power of the pose
Step 7. Slowly deepen the stretch with each exhalation
As you exhale, relax your body slightly lower and deepen your pose. As the tailbone is lowered toward the floor, focus on the opening in front of the pelvis and pelvic abdomen. Tilt your head back and look up at the tips of your fingers. Stretch up through your middle back and arms so that you feel space in your back, as if being lightly stretched. Hold this pose for 5-10 breaths.
Step 8. Remember that posture is more important than stretch
The right attitude will make you more flexible while avoiding injury. While this pose is done, focus on:
- Deep and calm breathing.
- The back is straight and strong.
- Open chest and shoulders back for easier breathing.
- Keep your knees above your wrists, not on the sides or in front.
- Raise your chin, parallel to the floor.
Step 9. Inhale and straighten your legs to ease the pose
Contract your muscles as you inhale slowly. Release your pose little by little slowly and methodically. Lower your arms and legs together to return to Mountain Pose. Repeat on the other side.
