The Pose of a Warrior
Sometimes you realize that the body is not in the best physical shape, that you should start doing gymnastics, pilates or yoga, especially if before that the physical exercises were memories of school physical education lessons or rare and occasional trips to the gym. And, strange as it may seem, such thoughts can arise not only among lovers of cakes, chocolates and fast food, but also those who adhere to a healthy lifestyle and even regularly exercise in the morning. The reasons for this can be different: from the obvious need to include physical exercises in your routine, banal love, accompanied by a desire to be better, to self-criticism and self-discovery due to dissatisfaction with the surrounding reality. One way or another, but inevitably there are questions: where to begin? What exercises should be given more attention, or what exercises to introduce into their regular practice in order to get a noticeable result in a short time?
Among a considerable number of exercises capable of solving the task posed, a special place belongs to the practice of the Pose of a warrior, which by virtue of the increase in the general tone of the whole organism, so necessary for an effective and full life. No wonder this exercise has such a powerful and loud name. When performing a warrior posesalmost all muscle groups are involved, but the legs are intensively worked out: the exercise strengthens and opens the hips, tones up the knees, lower legs and ankles, resulting in a beautiful relief of the legs. The pose is very energy-consuming, it requires considerable tension, therefore its regular practice leads to good results, develops strength and endurance, which are precious fruits of patience. The cultivation of patience, especially at the beginning of the path of self-improvement (and not only physical) is the basis of practice. As proof of this, one inevitably recalls the arguments about the patience of the outstanding Buddhist thinker Shantideva: “… there is no asceticism beyond patience. Therefore, work hard in patience, resorting to a variety of methods. ” Fulfillment of the Pose of a warrior is a fertile soil,
How to rebuild the Pose of a Warrior
The pose of the warrior has three variants of execution, each of which is unique, unique and has many advantages. Exercises can be practiced separately from each other or in a sequence that can be varied depending on the mood, integrating into the complex of exercises taking into account the set goals and tasks.Content
The Pose of the Warrior 1
Starting position – Pose of the mountain: the feet of both legs are pressed to the floor, the legs are straightened and strained, the knee cups are tightened, the back is straight, the coccyx is turned under itself, hands along the body, the crown above the center of the pelvis.On inhaling straightened arms in elbows to extend upwards, combining palms over head, right leg to lead far back, setting foot at an angle of 45 degrees and completely pressing it to the floor. Right leg straight, knee cap tightened.
The left leg is bent at the knee, the knee is above the heel, forming an angle of 90 degrees (the shin is perpendicular to the floor, the thigh parallel to the floor), the foot is directed forward. The heels are located on the same line. The shoulders are straightened, the chest is open, pointing upward, the body – clearly forward.
The pelvis is developed forward, the hip joints are on the same line parallel to the floor. The tailbone is slightly pushed forward. The view is directed upwards. To be in this position first follows from three to five cycles of breathing, gradually increasing the retention time of the pose, increasing the strength of the muscles, training the endurance of the organism. Then, after returning to the starting position (Pose of the Mountain), execute the approach to the left leg, or smoothly move to the execution of the Pose of the Warrior 2.
The Pose of the Warrior 2
Starting position – Pose of the warrior 1, on exhalation, without changing the position of the legs, unfold the body and the pelvis to the right, hands dropping to the parallel with the floor. The arms are stretched out, forming one line and extending behind the fingers in opposite directions. The pelvis is open, the hip joints are on the same level, in the same plane as the shoulders. The legs are located in the same position as in the first version of the posture. The vertex is stretched upwards, the sight is directed over the left palm to infinity.
It is important to ensure that the shoulders and pelvis are in the same plane. In order to work out the technique of doing this version of the posture, you can try to practice it against the wall, pressing the pelvis and shoulders to a flat surface. Time of stay in the Pose of the warrior II is similar to the time in the Pose of the warrior 1. At the end of the exercise, return to the pose of the mountain and repeat everything on the left foot or go to the execution of the Pose of the warrior 3.
The Pose of the Warrior 3
Starting position – Pose of the mountain, inhale to extend arms upward, with an exhalation to make a simultaneous inclination of the body forward to parallel with the floor with the right leg raised, also to the parallel with the floor. Hands continue the line of the spine and stretch forward, palms facing each other. The crown is stretched forward, the sight is directed to the floor. The pelvis is closed, the hip joints are on the same line parallel to the floor, the spine is extended along the entire length. Both legs are straight, the knee cups are tight, the foot of the left supporting leg is firmly pressed to the floor. In the final position, the right leg, back and arms extended outward form a single level line parallel to the floor, the supporting left leg is perpendicular to the floor. Time spent in the Pose of the Warrior 3 is similar to the time in the Pose of the Warrior 1 and 2.
After completing the exercise, return to the starting position by repeating the exercise on the left leg, or proceed to the implementation of a bundle of these exercises. (The pose of the warrior 1 gradually flows into the Pose of the Warrior 2 and ends with the Pose of the Warrior 3). The third variant of the pose in question may seem difficult for beginners, since, in addition to the power component of the exercise (weight load on the supporting leg and back), an indispensable condition for its implementation is to maintain balance with arms extended forward. Therefore, at first this exercise can be alleviated: to be in a pose with arms divorced in hand – everything known from childhood as an exercise “Airplane”, or “Swallow”. Also, as a relief, you can try to take your hands back, stretching them along the body, and place them under the chest, connecting the palms with each other. Further, as we progress in practice,
You can rebuild the Pose of a warrior not only from the position of the mountain, there are a lot of options for getting out in this or that kind of posture and from other exercises. So, for example, in the Pose of the Warrior 1, you can get out of the Pose of the Warrior 3: bend the supporting leg in the knee and lower the leg stretched back to the floor, in turn hands to redirect upward. From the Pose of the Warrior 2, without returning to the Pose of the Mountain, you can exit into the Pose of the Warrior 3, where the Pose of the Warrior becomes the connecting intermediate. 1. To do this, turn the body and the pelvis forward, stretch your arms upwards (Pose of the warrior 1 only when the foot is not pressed to half, and the heel tends backwards), with an exhalation to straighten the knee bent at the knee, while simultaneously lowering the body and hands forward and raising the hind leg upward. In the setting-up of these exercises, everything depends on the imagination of the practitioner and the level of his preparation.
The Pose of the Warrior in Yoga
Among the basic exercises of yoga, or asanas (as they are called in this context), the Pose of a warrioroccupies a worthy place, without which it is difficult to imagine the practice of hatha yoga. In Sanskrit such an exercise is called a beautiful and strong word “Virabhadrasana”, which in translation means “pose of a good warrior” (“vira” – “warrior”, “bhadra” – “good”). Virabhadrasana also has three basic embodiments, which are described above and correspond to the indicated numbering. Without these asanas it is difficult to imagine complexes aimed at working out and strengthening the muscles of the legs and preparing them for further stretching in view of their powerful heating effect. The pose of the warrior is almost always included in the overall complex (for the whole body), since it solves a wide range of tasks: from general strengthening and warming up to developing sense of coordination and balance (especially when performing its third option). In addition to the obvious work of the legs when performing variations of the Pose of a warrior,
The energy aspect of the Virabhadrasana practice is difficult to overestimate, all three variations of the asana have a powerful positive impact on the lower energy centers: muladhara and svadhistana-chakras, allowing to coordinate their work, to strengthen their positive qualities, mainly patience, stability and stability in practice. Uncertain, doubtful and timid can if not completely get rid of such qualities that destroy their personality, then certainly weaken their positions. And, finally, to feel what is confidence, determination, strength and firmness of spirit. In turn, Virabhadrasana 3 stimulates the work and ajna-chakras, in view of the fact that it refers to rather complicated balance asanas. The result of this can be the disclosure of creativity, the development of existing capabilities or the emergence of new facets of talent.
Contraindications for this exercise a little: knee injuries, high blood pressure, violation of the heart.
In the absence of contraindications, do not forget to listen to your body, trust your sensations and exercise sanity, which is the main guide not only in matters of trauma safety when performing certain exercises, but also in everyday practice of your own life.
Beneficial effects from the execution of the warrior poses, characteristic of all three options
- strengthening the muscles of the back, legs, arms, shoulders, neck and abdomen;
- restoration of mobility of pelvic joints and legs;
- development of strength, endurance, coordination;
- opening of hips and chest;
- improvement of blood circulation;
- restoration of mobility of joints, including knee, after trauma (especially important for the Pose of the Warrior III).
In conclusion, I want to note that the Pose of a warrior is an effective improvement tool that effectively works not only on the physical level, but also on the energy and spiritual level. Therefore, regular execution of this exercise can become a long-awaited springboard, which seeks to conquer new heights on the path of self-development.
Practice consciously, improve constantly and in everything. Ohm.