Warrior pose is a crucial and challenging standing posture that provides vital balance to flexibility and strength in the legs, core, arms and shoulders. Additionally, it helps build courage, concentration, focus and concentration. In order to reap all its benefits and avoid injuries during practice of Warrior poses (Virabhadrasana I & II), certain key considerations need to be kept in mind.
Start with a wide lunge from the front of your mat. Be sure your back foot is planted firmly on the floor, with weight distributed evenly between both points of contact - center of heel and ball of big toe - when bending your front knee, make sure its kneecap aligns directly over and even with ankle. Do not extend hips too forward, as doing so can harm knees and ligaments in legs.
Once you've balanced your weight, raise both arms up overhead to meet their ears for stretching your chest and lengthening of neck. Hand positions may depend upon how mobile your shoulders are; choose from keeping them separate or interlaced, or bring them down behind you and extend like cacti to maximize results.
Beginners often make the mistake of placing all their bend in their lower body instead of their upper. This can result in serious discomfort; be wary! To maximize mobility and effectiveness in yoga practice, the main flexion should happen in your upper back; this allows your hips to open, stretches quads and hip flexors and strengthens upper and middle backs simultaneously.
