Sue Ransom Yoga

The warrior asanas in yoga are associated with strength and energy, with opening up and with courage, so they’re good to play with. Who doesn’t need a bit of that? Warrior I (virabhadrasana I in Sanskrit) generates heat. This beautiful BIG posture works your entire muscular system involving muscles in all four limbs and your trunk, and in particular opening the front of your groin, releasing the deep inner muscles of your back and pelvis, and strengthening your thighs.

You need to warm up appropriately before coming into this strong all-body pose as you progress through your practice.

When you’re ready, from tadasana step one foot forward, toes towards the short end of your mat, and turn the toes of your back foot out at about a 30 degree angle. The traditional positioning for warrior I involves lining up the heel of your front foot with the instep of your back foot, as though your feet are aligned along one plank of wood (and this is certainly the way that I was first taught to practice this asana many years ago). However another alternative, which you may find more comfortable, is to step one foot directly forward whilst retaining a hip width distance, then turning the toes of your back foot out. In this version it will be like your feet are on two separate planks of wood which are running parallel to each other at a hip-width distance. In both variations of foot placement, aim your hips toward the front short end of your mat.

Bring your hands to prayer position at your heart space in anjali mudra and, as you inhale, sweep your arms overhead and bend your front knee. When you do this please make sure the knee of your front leg is tracking above or a little behind your ankle, not overhanging it. You may need to adjust your front foot to ensure this. And your knee should be nicely aligned with your foot, not veering to either side. I like to flow in and out a few times with the breath before finding stillness in virabhadrasana I – it’s like a dress rehearsal as you introduce your body to what you’d like it to do.

When you’re holding the pose let all four edges of your feet be firmly planted on your mat, receiving a solid base of support from the earth. Reaching skywards, you may like to consciously create length in your spine as you inhale, and open into a gentle back bend. If you feel wobbly, pushing through your front foot can help to redistribute more weight into your back foot and leg. If it feels hard on your shoulders and arms, you may like to try placing your hands on your hips, or in anjali mudra. Relax your shoulders. Once you’re arranged, find a sense of ease and enjoy the physical feeling of strength and steadiness in your legs, torso, shoulders and arms…notice any sensations in your mind and body…

If you’re feeling steady as you hold in virabhadrasana I a nice variation to play with is to flow, hinging from the hips on an exhale and, with a tall spine, bending forward taking your belly towards your front thigh. Let your hands be by the sides of your body with palms facing up like little wings, then inhale sweeping arms and body upright once more.

When you’re ready to come out exhale as you straighten your front leg and bring your hands into anjali mudra. Bring your feet back together, perhaps by heeling and toeing them towards each other to stimulate the soles of your feet, and then repeat with the other leg forward. Enjoy…

Best to check with your health care professional before practicing yoga. I share yoga in beautiful Tasman Bay near Nelson, New Zealand. Please contact me for more information about weekly group sessions, private sessions, workshops and to book.