[Music] [Music] okay so for warrior 1 verbas 1 we’re going to begin in the runner’s Lune uh if you are new to Runners lunge we have a video for that you can learn it with us and then come back to Warrior 1 so here I am in my runner’s lunge I’m making sure that I’m on two parallel lines rather than one tight rope and from here I’ll inhale radiate the heart forward exhale just stretch the front of the right hip crease coming into my runner’s lunge okay and now prepping for warrior 1 I’m going to take my back foot and I’m going to plant the entire foot on the mat in this case I’m pressing into my right heel and my right toes are pointed towards the front right corner of the mat or the front right corner of the room okay I’m going to really pay attention to the out edge of that back foot so none of this that’s horrible on the knee we’re going to spread through the pinky toe pressing into the outer edge of the foot and then just like I do in my Mountain pose or my tadasana I’m going to press into the foundation and then draw energy up from there so no Loosey Goosey but really pressing into the mat and then drawing up through the leg lifting the kneecap toning the quadricep here as I lift it all the way up to the hip same thing in the front leg pressing through all four corners of the feet I I know from my runner’s lunge that I stack my knee directly above the ankle and then here I am ready I’m really pressing into my Foundation I’m drawing energy up through both legs here right working with Integrity working from the ground up which is a great great note from beginners there’s no rush take your time work from the ground up find what feels good I’m pressing in from here for a beginner I recommend hooking the thumbs behind taking the hands to the waistline pressing into your foundation we’ll inhale roll the shoulders forward up and back and then let that movement allow the heart to lift up as we come into our standing posture Warrior 1 lots of action points here this pose is a beginner’s pose a foundational pose but I’m always cracking jokes that this pose is is challenging this is hard so be kind no toxic thoughts just take your time my legs are working super hard here I’m breathing into the front of my right hip crease I can take that thumb that left thumb and peel that left hip crease back back slowly encouraging my hips to come square off now remember I’m not on a tight rope for beginners you might want to take your left toes and your left heel walk them out a little bit just give yourself a little space okay I’m also going to take my hands the power of touch the power of touch love touch taking my hands to my rib cage I’m going to soften them down and then just sometimes I literally take my belly my gut and just use my hands to move it in the right direction this takes time okay the hips won’t square at first um they might um but this takes time so breathe and don’t stop paying attention to the outer edge of that back foot I’m pressing into that back heel my my whole back leg is super engaged right now sinking into my front knee working from the ground up lifting up mulab Bunda from the pelvic floor we’ll talk about that more on another day but I’m lifting and lengthening up and out of the spine at the same time uh opposition right I’m squeezing my shoulder blades in together and down grounding through the back heel sinking into that front leg so as I lift and lengthen through the crown of The Head and the Heart I’m also grounding tagging a little weight in the elbows finding that opposition starting to build a little bit of a sweat teer as I peel my left hip crease back rotate the hips forward I can stay as a beginner here in Warrior one with hands on the hips no problem just strengthening the legs the last action point that I really think is important that I like to share with you is just squeezing everything in east to west north to south almost as if I were trying to pull the front edge of my mat and the back edge of my mat together so I’m really working hard here building strength from the inside out Integrity in my posture to go into the full Warrior 1 I’ll inhale smile exhale ground through the heels and then inhale with the fingertips spread reach forward up and back opening the shoulders we can interlace the fingertips here here or if you’re a little bit tight in the shoulders you’re feeling a little bit cramped go Flying V give yourself the space that you need especially in the early stages of our ASA practice you can see I’m getting a little belly dancer here the point is to find what feels good to move around so again we don’t want to come here and be static in a posture that does us no no good no benefit we want to breathe we want to create space keep going through our action points keep sinking into that front knee and then we arrive Warrior one in kids yoga the affirmation here we say is we say I am bold and it is a bold posture extending through the crown of the head relaxing the shoulders down pressing into my foundation and then seeing if I can just grow a little bit soft in the the face here find that ease as I work hard marrying the ease to the effort Warrior one to come out of the posture I can open the shoulders by EX exhaling sending the fingertips behind me just nice chest opener here hello feel good and then I’ll I’ll come back to runner’s lunge by melting the belly to the thigh fingertips come to the mat and then I can NE either step my back leg up by lifting the heel up to forward fold oo hallelu or often just a little little little sneak peek I’ll plant The Palms and often inhot the yoga all from here step it back to downward dog which was our video last week okay so that was Warrior one or vasana one in Sanskrit it’s the first of the standing Warrior series um if if it’s not easy that’s okay keep keep at it give it a try um practice practice is what it’s all about practice and all is coming as they say I love that uh for more about the posture and other things yoga with Adrian related visit Yogo withth adrian. comom subscribe to the channel if you haven’t already have a happy happy most blessed holiday and [Music] [Music] namaste
Learn Warrior I Yoga pose (Virabhadrasana I) with Adriene!This is part of our Foundations of Yoga series suitable for beginners and great for anyone attempting to get back to a practice or deepen a current practice. Warrior I builds strength, lengthens and shapes the legs. It opens the shoulders and the chest and strengthens the muscles of the back. It has a lot therapeutic benefits when practiced regularly and is a common asana in public class. More about Warrior 1 alignment as well as Adriene’s chatter on being a “Spiritual Warrior” (Whaaa?) at http://yogawithadriene.com/warrior-i-pose/
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