Yoga BLOG

Virabhadrasana – Hero Pose or Warrior Pose Are you a hero? Or even a warrior? Most likely, as a child, you firmly resolved to become a true hero, only to lose sight of this goal at some point. What does heroism, or even a warrior, have to do with yoga? Aren't pride and violence things that yoga expressly rejects, and instead teaches humility and nonviolence? In yoga, you encounter the hero pose as an asana that you perform directly after the sun salutation . Here, you'll learn what the hero pose is all about, why it doesn't make you a warrior, and how you can strengthen your personality and body with this asana. The name of the asana goes back to a mythical figure Virabhadrasana, the name of the asana, is Sanskrit. "Bhadra" means "great," and "vira" translates as "hero." But who was this great hero, after whom one of the most important yoga poses is named? Virabhadra was a son of Shiva. In yoga, Virabhadra symbolizes a blessed person with great power. The asana is said to increase your self-confidence and make you courageous. This is how the asana works Virabhadrasana is a strengthening exercise that plays a central role in power yoga . This asana is also often taught in children's yoga classes because it helps children ground themselves. This asana increases your strength and stamina. It is particularly suitable if you want to build your glutes and quadriceps. On an energetic level, Virabhadrasana has a balancing effect. It stimulates your mind and strengthens your courage. In yoga, inertia and ignorance are considered the root causes of many ills. Virabhadrasana is ideal for effectively counteracting these negative qualities. Like all standing poses, Virabhadrasana grounds you and helps you rediscover your inner and outer balance. How to get into the position Virabhadrasana is a strenuous asana that requires not only good body tension, but above all stamina, concentration, and inner calm. Most yoga teachers practice three variations of Virabhadrasana, called Warrior 1, 2, and 3. Yogis often incorporate all three variations into their yoga classes. The starting position for all exercises in the Hero series is the tree pose . For Warrior 1, extend your arms straight and parallel and take a large forward lunge. Make sure your heels are aligned and your knee is over your heel. Rotate your back leg slightly outward and shift your weight onto the outer edge of your foot. Lift your head and gaze up over your hands. If you have neck problems, gaze straight ahead. For Warrior 2, stand in the center of the mat and gaze over your outstretched hand toward the horizon. Step into a wide lunge, keeping your back leg straight and bending your front leg so your knee is directly over your heel. Your hips are parallel to the mat, your back foot slightly turned outward. Extend your arms out wide, keeping your shoulders down. Look forward and enjoy this confidence-boosting exercise. Warrior 3 is a pose for advanced yogis. It requires strength and balance. Come into Warrior 1 and take a few breaths to deepen your concentration. Place your arms on your hips, step your left foot back, and shift your weight onto your right leg. Let your torso sink forward while your back leg reaches up. The goal is for your arms, torso, and leg to be parallel to the floor. Keep your hips straight and hold the pose for a few breaths before switching sides. Image © fizkes

Virabhadrasana III, Yoga Warrior III, also called "Hero," is a yoga pose that requires considerable concentration, strength , effort, stability, focus, and balance. However, with a little patience, even beginners can master it and reap the benefits. Learn what these poses are and how to perform Virabhadrasana III. Virabhadrasana III - the warrior III What does Virabhadrasana III mean? There are three variations of Warrior Pose. Each is physically and mentally challenging. Warrior 1 is an integral part of the Sun Salutation. Warrior 2 is also performed in almost all classes, while Warrior 3 is more commonly used in advanced yoga classes. Virabhadrasana III is a yoga pose that refers to the courageous warrior Virabhadra. But you don't have to worry that it has anything to do with war or violence. Instead, imagine Virabhadra as a hero, as the asana is sometimes called that. This yoga pose is more about spiritual "battle." The warrior pose helps ward off ignorance and ignorance, which are often seen as the cause of great suffering. How is Virabhadrasana III performed? The Warrior is a standing yoga pose that has a strengthening, mobilizing, and grounding effect. It is somewhat reminiscent of the scales familiar from physical education classes: You balance on one leg and extend the other behind you. Your body weight is shifted onto your right leg. You need tension in your core to maintain balance. Place your arms on your hips, pointing forward. Focus on your breathing. Make sure it's gentle and calm. Now your upper body moves forward and your back leg rises until both legs are parallel to the floor. The hovering leg is no higher than your hip. Bring your arms forward until they are parallel and shoulder-width apart. Inhale. Your standing leg is long, but your knees aren't fully extended. Activate your foot and leg muscles for a secure stance. Breathe in and out slowly ten times. To exit the asana, lift your chest and lower your leg again. On the next exhalation, lower your arms. After a short relaxation phase, repeat the exercise on the other side. Focus on your breathing throughout the entire exercise. Make sure it's gentle, calm, and even. If you're a beginner and still feeling a bit unsteady on your feet, you can also support yourself with your hands on a block and press the foot of the leg you're extending backward against a wall. What can you achieve with Virabhadrasana III? Finding a stable position trains coordination, flexibility, strength, and stability throughout the body. Virabhadrasana III strengthens the back of the body, as well as the shoulders, thighs, and calves. The pose builds leg strength. It stretches the chest muscles, making them more flexible, and opens the lungs. Digestion can also be stimulated. Mentally, the asana helps you improve your concentration, inner strength, and stamina. This challenging pose is about finding peace, experiencing lightness, and not allowing yourself to be cluttered by countless thoughts in your head. Summary Virabhadrasana III, Warrior III, is a standing pose intended more for advanced yogis. This dynamic pose stabilizes the entire body. It promotes inner strength, concentration, and balance. It harmonizes and grounds. When performing this asana, do not push yourself beyond your limits, otherwise you will miss the benefits. Virabhadrasana III is not recommended for people with high blood pressure or knee or lower back pain. Image © inesbazdar / 123rf.com

There are three variations of Yoga Warrior, all of which are very powerful. Virabhadrasana I, or Warrior I, is known as the pose of the good hero. The goal of this asana is to strengthen the thigh and gluteal muscles, build inner strength, and increase determination. You can practice this standing pose in the Vidya basic series, initially after Sun Salutation, or at the end after Trikonasana (Triangle) . Virabhadrasana I can also be practiced by yoga beginners, but is considered an intermediate yoga exercise. You will now learn how to perform the exercise and what to keep in mind. Virabhadrasana I - the Warrior I - for more determination and self-confidence Virabhadrasana I - Warrior Virabhadrasana I - what exactly is behind it? Virabhadrasana I, a standing pose, was named after a warrior from Indian mythology . The word Virabhadrasana is derived from Virabhadra, the hero who plays an important role in South Indian mythology. He fights for good. The starting position for all the poses in the hero series is the tree pose. Many people feel more confident through this asana. The power in this yoga pose comes from a standing position. It is channeled into your arms and beyond. How to perform Virabhadrasana I? Step-by-step instructions: Stand upright and take a big step about one leg length apart. Step your right foot back. Stand in a lunge position with your hips pointing forward. Turn your back foot outward about 60 degrees. On the next exhale, bend your front leg . Place your feet shoulder-width apart, with your knee directly over your ankle. The swords, symbolized by the powerfully upwardly stretched arms and hands, pursue the goal of gaining determination and energy and of growing beyond oneself when performing the exercise. Your arms should be parallel to each other, with your palms facing inward. If you have shoulder pain, your arms don't have to point upward. You can also hold them outward. Don't tense your shoulders; keep them relaxed. Lean your head back, look down at your hands, and breathe in and out calmly. Stay in Virabhadrasana I for 30 to 60 seconds. If you have neck problems, you can also look forward instead of up. To exit the asana, place your arms on your hips, take a small step forward with your back foot, exhale, and relax your arms beside your body. Then repeat Warrior I on the other side. Virabhadrasana I requires concentration, inner calm, and stamina. If you tend to arch your back, make sure you raise your arms to the sides above your head. This will make it easier to keep your back straight. Make sure you breathe consciously. What physical and mental benefits can you achieve with Virabhadrasana I? Raised arms create more determination, energy, stamina, and self-confidence. They can help you surpass yourself. Virabhadrasana I also stretches the shoulders, back, neck, abdomen, and groin. It can also improve balance and equilibrium, increase endurance, and strengthen the lungs. The latter results from expanding the chest, thus supporting deep breathing. Stretching the arms increases breathing volume. Virabhadrasana I is also said to be an excellent preventative measure against osteoporosis, stimulate the metabolism, help with digestive problems, and reduce fat around the hips. Conclusion Virabhadrasana I has a strengthening, harmonizing, and grounding effect. The key to success is proper posture and breath. The better you connect with the latter, the easier it will be for you to feel the warrior pose and find stability. People with a weak heart, high blood pressure, and unstable knee joints should not perform this yoga exercise. Image © byheaven / 123rf.com