Virabhadrasana 1 – Warrior 1 Pose
Warrior 1 seems like such an easy and accessible pose, but it has so much intricacy. Ideally, in the pose, your stance will be long enough that your front knee is bending to a 90 degree angle and your front heel lines up with your back heel with the back foot at 45 degrees. In this long stance, you are also doing your best to square our hip points to bring them parallel with the top of your mat. Your back leg is strong and solid and the arch of your back foot is strong and lifted (which can be deceptively difficult). Lengthening your tailbone so your entire spine can be long and your ribs are not poking forward. Lastly, arms are reaching toward the sky, but shoulders are relaxed. The thing I love about this pose is that even though that is the general form of the pose, there are SO many ways to modify the pose. The pose would need to be modified mostly if your hips are too tight and you’re not able to square your hips. If this is the case, simply widen your stance so that heels are more like hip width apart. It’s really easy for me to forget about lengthening my tailbone and to go into my natural place, which is a back bend. So, for me, I have to keep reminding myself to lengthening my tailbone and engage my core. Sometimes I like to gaze toward my bellybutton rather than my fingertips because that helps to remind me to engage my core. The simplicity and complexity of this pose is why I LOVE warrior 1!