Urvashi Swami
By Urvashi Swami
Virabhadrasana I (Warrior I) is a foundational pose (asana) that grounds your lower body, strengthens and stabilizes your core, and gently encourages your spine to lengthen and lift. It holds the quiet wisdom of: you rise by staying rooted.
The two simultaneous opposite forces of pressing down into the earth and reaching up toward the sky are working together. And isn’t that so much like life?
Philosophically, it encourages you to fight your inner battles like self-doubt, pride, and ignorance, and build focus and inner confidence. Every time in your daily life you begin to doubt yourself and feel that fear is taking over, root yourself like a warrior. You can practice the pose for 5 breaths and feel the shift within you.
Feel the ground beneath your feet, stand tall, and remind yourself: I’ve got this.
To get into the asana:
Stand with your feet wide
Turn your right toes to your right side and your left foot inwards at a 45-degree angle
You can keep both feet in one line. Or if your hips feel tight, you can place your feet diagonally.
Now bend your right knee at 90 degrees. Be careful not to let the knee cross the ankle
Turn your upper body to the right side. Press firmly on both feet
Inhale and engage the core, and sweep your arms overhead
If your shoulders hurt, you can keep your hands on your chest
Hold the pose for 5 breaths, then repeat on the left side.
Urvashi Swami is a 200-hour certified yoga facilitator specializing in postpartum and functional yoga. She works independently and can be reached at yogawithu24@gmail.com or IG: @urvashi_yoga.
