Virabhadrasana A & B

This fundamental standing pose is a type of lunge with the torso extending and the chest opening upward Although a still posture, Warrior I sug- gests disciplined muscle energy waiting to be unleashed.

VIRABHADRASANA A & B (14 MOVEMENTS)
7	SAPTA	Inhale, right side Virabhadrasana A
8	ASTAU	Exhale, left side Virabhadrasana A
9	NAVA	Inhale, right side Virabhadrasana B
10	DASA	Exhale, left side Virabhadrasana B
		Exhale, hands down
11	EKĀDASA	Inhale, up
12	DUADASA	Exhale, Chaturanga
13	TRAYODASA	Inhale, Upward-Facing Dog
14	CATURDASA	Exhale, Downward-Facing Dog

Anatomy

Warrior I illustrates the concept of creating stillness by balancing simultaneous movements in different directions. The front hip flexors and back hip extensors engage to descend and stabilize the pelvis while the chest lifts upward toward the sky. Similarly, the front hip and knee flex to create a sense of forward movement while the back hip and knee extend to constrain the rear foot onto the mat. As a result of these simultaneous movements, the body becomes a storehouse for potential energy, like a sprinter preparing to bolt out of the blocks. Positioning Warrior I after Parsvottanasana in the standing pose sequence creates a synergistic progression that continues the turn of the pelvis from facing forward in poses such as Trikonasana and Warrior II, to facing toward the front leg in 

Warrior I. Placing Warrior I after Parsvottanasana balances folding forward (Parsvottanasana) with expanding upward (Warrior I). In Parsvottanasana the torso folds over the leg to create a deep stretch along the back side of the body; Warrior I rises from this position, expanding from the core and extending upward through the chest.  

BASIC JOINT POSITIONS  

• The back foot turns inward 30 degrees and supinates. 
• The front foot turns out 90 degrees. 
• The back hip and knee extend. 
• The front hip and knee flex. 
• The shoulders flex overhead. 
• The elbows extend. 
• The back extends. 
• The cervical spine extends.