Virabhadrasana I
Virabhadra: the name of a hero (VIRAH-BAH-DRAH-SUN-AH)
ENERGETIC ALIGNMENT
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COMMON MISALIGNMENTS
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RELATED ASANAS
Virabhadrasana 1 variations (hip opening, backbending, shoulder opening, etc.) - Virabhadrasana III - Anjaneyasana
ENERGETIC ALIGNMENT
Key Actions: Pada Bandha of the front foot + 90* angle of the front knee joint, Pada 1, Internal Rotation of back leg, Mula Bandha - Uddiyana Bandha - Spinal Extension, Cobra Backbend, Arms Extended Overhead
Apana: Press down through all four corners of the front foot and from heel to ball, anchor through the back foot from ball to heel. Active resistance between the front and back foot support entire body as the front hip draws back and down and the back leg presses forward and rotates in. Mula Bandha is active in the pelvis and the scapula draw down the back.
Samana: Back thigh in internal rotation as the inner thighs draw together to activate Mula Bandha. Navel draws up and in to activate Uddiyana Bandha. Triceps rotate in towards the body.
Prana: Initiated from pubic bone the spine lengthens giving rise to a cobra action through the chest.
Vyana: Pada bandha allows activation and extension through the back leg. The spine and waists lengthen as the collar bones broaden opening the chest. Radiate energy from your fingers and toes.
Udana: Active lifting back quadricep. Skull floats up as you lengthen through the back of the neck.
COMMON MISALIGNMENTS
-front knee not aligned over ankle at 90 degree angle
-too much Apana in the back leg
-anterior or posterior tilt of pelvis
-lordosis or kyphosis of spine
-shoulders lifted to the ears
-lack of Vyana through fingers
-tension in cervical spine
ASANA NOTES AND BENEFITS
-stretches the chest and lungs, shoulders and neck, belly groins (psoas)
-strengthens the shoulders, arms and muscles of the back
-strengthens and stretches the thighs, calves and ankles
FOUNDATION ANATOMY
HA/Solar - contract - triceps, anterior deltoid, trapezius (lower fibers), rhomboids, spinal extensors, adductors
Front leg: iliopsoas, quadriceps, tibialis anterior
Back leg: glutes, quadriceps (lower fibers), hamstrings (upper fibers)
THA/Lunar - lengthen - biceps, posterior deltoid, trapezius (upper fibers) pectorals, core abdominals (eccentrically contracted), abductors
Front leg: glutes, hamstrings (eccentrically contracted), gastrocnemius,soleus
Back leg: iliopsoas, quadriceps (upper fibers), hamstrings (lower fibers)
THREE PART VINYASA
coming soon