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YOGA FOR YOU

Virabhadrasana I

By Ray Madigan & Shelley Choy

POSTED: 01:30 a.m. HST, Dec 14, 2008

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(Warrior Pose I) » By mastering Warrior Pose I, practitioners will learn to focus the will and steady the mind. Note: Those with high blood pressure should not raise arms overhead. Instead, keep hands on hips.

1. Stand with feet together. Extend arms toward the ceiling, shoulder-width apart. Exhale, and step or jump feet four to 4 1/2 feet apart.

2. Turn right leg 90 degrees to the right and left foot 60 degrees.

3. Keep legs straight and firm, then turn trunk and head right. Work to turn pelvis, waist and shoulders evenly, so both left and right sides of the trunk turn equally and are level.

4. Inhale, and again extend arms toward the ceiling, lifting trunk. Hold pose, exhale and bend right leg at a right angle. Keep shin vertical, and pay attention not to over- or under-bend the knee. Maintain the turn of the pelvis and trunk to the right, working to keep both sides of the trunk level.

5. Lean forward, and extend the arms and back as demonstrated in the photo. Keep the back long while lifting the trunk vertically. Stretch the buttock bones toward the floor. Do not arch back.

6. Breathe evenly through the nose, keeping left leg straight and right leg bent at 90 degrees. Continue lifting and turning trunk and pelvis to the right. Lift the chest.

7. Hold this position for up to 30 seconds with even breathing, then inhale and stand while maintaining the body's alignment to the right.

8. Repeat on left side of body.

9. Practice this pose without straining. Face muscles should stay relaxed and breathing should be undisturbed.

Ray Madigan and Shelley Choy are certified Iyengar yoga teachers at Manoa Yoga Center. Address questions to them at Manoa Marketplace, 2752 Woodlawn Drive, Honolulu 96822, visit manoayoga.com or call 382-3910. The center, authors and the Star-Bulletin take no responsibility for injury arising from the practice of these poses.

(Warrior Pose I) » By mastering Warrior Pose I, practitioners will learn to focus the will and steady the mind. Note: Those with high blood pressure should not raise arms overhead. Instead, keep hands on hips.

COURTESY MANOA YOGA CENTER
Virabhadrasana I promotes a focusing of the will.

1. Stand with feet together. Extend arms toward the ceiling, shoulder-width apart. Exhale, and step or jump feet four to 4 1/2 feet apart.

2. Turn right leg 90 degrees to the right and left foot 60 degrees.

3. Keep legs straight and firm, then turn trunk and head right. Work to turn pelvis, waist and shoulders evenly, so both left and right sides of the trunk turn equally and are level.

4. Inhale, and again extend arms toward the ceiling, lifting trunk. Hold pose, exhale and bend right leg at a right angle. Keep shin vertical, and pay attention not to over- or under-bend the knee. Maintain the turn of the pelvis and trunk to the right, working to keep both sides of the trunk level.

5. Lean forward, and extend the arms and back as demonstrated in the photo. Keep the back long while lifting the trunk vertically. Stretch the buttock bones toward the floor. Do not arch back.

6. Breathe evenly through the nose, keeping left leg straight and right leg bent at 90 degrees. Continue lifting and turning trunk and pelvis to the right. Lift the chest.

7. Hold this position for up to 30 seconds with even breathing, then inhale and stand while maintaining the body's alignment to the right.

8. Repeat on left side of body.

9. Practice this pose without straining. Face muscles should stay relaxed and breathing should be undisturbed.

Ray Madigan and Shelley Choy are certified Iyengar yoga teachers at Manoa Yoga Center. Address questions to them at Manoa Marketplace, 2752 Woodlawn Drive, Honolulu 96822, visit manoayoga.com or call 382-3910. The center, authors and the Star-Bulletin take no responsibility for injury arising from the practice of these poses.

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