Virabhadrasana I
veer-ah-bah-DRAHS-anna
This pose is a asymmetrical standing backbend. It may not appear to be a backbend at first glance, but most people are actually attempting to do Extended Warrior I (which is intermediate). Both of these poses are extremely challenging for me because of structural issues. Each time I have heard a teacher say, “This is a powerful pose!” all I can think of is what a struggle it is for me. Enough about me, let’s talk structure – shall we…
The lower body is providing effective support (sthira) for the upper body, so that there is enough freedom (sukha) for easy breathing. When there is vinyasa (dynamic movement into and out of an asana) it is important to remember the positioning and maintenance of the pelvis in relationship to the legs and torso. Strong contraction of the abdominal wall is important. The leg, pelvis and arm position of this pose creates an interesting challenge to breathing mechanics.
Keep the back heel grounded and the arch lifted. As you are working hamstrings and quadriceps, you are also lengthening many major muscles. The shorter (from front to back) and wider (from side to side) stance of this pose employs an easier action in the pelvis and a higher center of gravity, and that wide base of suppport provides for easier balance. With a background in Ashtanga, I clasp my hands together and gaze upwards. Both arms extended up (even in an outstretched manner) is beautiful also.
Standing on the beach in this pose was powerful for me that day as it reminded me of my strength and balance and my relationship to the Earth. It also reminds me that we are all connected. My concentration and focus in this pose is heightened much more so than in many standing poses.
How has this pose affected you?
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Bikram says that this pose is the only one that works every muscle group in the body. So I trust that and the wisdom of the people that created yoga thousands of years ago. Sometimes my back cracks when I do it and I know that is good since I have a bad back. I broke a vertabrae at age 14. Wikipedia says, under Yoga Philosophy, “In all branches of yoga, the ultimate goal is the attainment of an eternal state of perfect consciousness.” That is what I am looking for.
Thank you for your insight and wisdom!! Namaste
Crooked limb is also a great arm strengthener, but not many people blog about it. I found Leeann Carey has a great free yoga video that breaks down the pose in a way that’s accessible and shows you that you really can do it. I thought your readers might want to check it out: http://planetyoga.com/yoga-blogs/index.php/crooked-limb-pose/
Thanks, I’m going to check it out!!