~ by Mary Pat FitzPatrick
Children and animals initially learn through their senses, making discoveries through the movement of their bodies as they grow. It’s no surprise that many yoga poses are named after these two groups that naturally position themselves for alignment and amusement. Adults gain knowledge by this same process, but sometimes judgment surfaces and learning stalls.
Let’s explore two versions of Virabhadrasana I with the authenticity of a child or animal. Both versions have the opposing alignments of grounding and lifting, and strengthening and lengthening.
Traditional pose:
- From Tadasana, take one leg back and pivot that heel so the foot forms an angle directed toward the edge of the yoga mat. Keep the back leg extended while bending the front knee, keeping it over that ankle. Anchor through the feet while sweeping the arms overhead, drawing awareness from the feet through the legs, spine, and arms.
- With the hands shoulder distance apart and the palms facing one another, feel the connected course of the whole body, with the feet and tailbone directed downward, and the torso, chest, and arms lifted upward.
- Breathe naturally and settle into the asana with joyful exploration.
Options:
- Practice the pose with hands on the back of a chair for balance/support
- Place dowel or yoga strap in hands, slightly pulling them away from one another
- Place foam block between the hands (and/or feet and knees if seated)
Seated or standing Virabhadrasana I:
Direct the heels and sit bones towards the earth while the chest, arms, and forehead lift towards the sky. Extend with curiosity just as children and animals reach to explore anything of interest. Just as babies’ trunk and back muscles develop through play, allow the strength of the natural curves of the spine to support the asana. The femurs slightly rotate towards one another, while the biceps rotate away from one another. The spine negotiates between these opposing links. The front hip points are lifted, creating space and length in the low back, enabling sustained energy. Soak in the asana. Make small adjustments to realize the balance of effort and ease.
Benefits of all versions:
- Stretches/lengthens much of the lower and upper body
- Strengthens the back and shoulders
- Boosts energy and improves balance
- Counteracts habitual forward leaving postures