1st pose
Virasana and Variation. (The Sitting Warrior)
Vir = Brave Asana = Posture
This pose is also referred to as the sitting warrior. This is because in earlier times, warriors would sit in this posture and prepare for battle. It demands tremendous flexibility on the knee joints and strengthens the capacity of the practitioner to stand firmly on ones own two feet.
Sit on your heels with the knee, the shinbone and the anterior part of the feet flat on the floor. Interlock the fingers, inhale and stretch your arms upwards with the palms facing the ceiling. Move the index fingers higher and the little fingers lower and then stretch the palms. While keeping the arms stretched upward, rotate the wrists outward and move the elbows inwards toward each other. Now, keeping the arms vertical, rotate the shoulder blades back toward each other. The chest should stretch and expand. Stretch the torso upward equally on both sides. Do not hyperextend the lower back. Draw the abdomen in. Tighten the buttocks. Relax the neck muscles. Stay!!! Exhale and bring your arms down. Change the interlock of your fingers and stretch your hands vertically up. Stay!!! |
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