Australian Yoga Journal - May June 2017

YOGAPEDIA

r r ti

84

may/june 2017

yogajournal.com.au

PHOTOS: RICK CUMMINGS; MODEL: CARRIE OWERKO;STYLIST: JESSICA JEANNE EATON; HAIR/MAKEUP: BETH WALKER; TOP AND BOTTOMS: PRANA

Virabhadra = hero or warrior · asana = pose

Warrior Pose I

Virabhadrasana I

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DON’Taggressively tuck your

tailbone. It creates tension,

constricting the breath and

blocking energetic flow from

your back heel to your head.

DON’Tlean forward and into the

front knee. Instead, keep the

knee directly over the ankle to

protect and stabilise the joint.

Instruction

1 Begin in Tadasana (Mountain Pose), with your feet

together and arms at your sides. Jump or step your legs

about one metre apart, or wide enough that when you

spread your arms to your sides at shoulder height, your

wrists line up over your ankles.

2 On an inhale, raise your arms alongside your ears.

Point your fingertips to the sky and join your palms

while keeping your elbows straight. Simultaneously

press down and into the inner and outer edges of your

feet. Use the dynamic lifting action of

your arms to maintain length in

your sides.

3 Without losing this dynamic lift,

turn your right foot out 90 degrees

and your left foot in 30–60 degrees.

Revolve the left outer calf, thigh,

and hip forward as much as possible

while pressing into your left heel.

Draw your right outer hip back

and in toward your midline

without losing the

downward pressure of the

inner edge of your right foot.

4 On an exhale, bend your right knee to a

right angle so it’s over your ankle. Your right

thigh will be parallel to the floor, or nearly

so. Continue to press into your left heel

and to reach upward with your arms. It might

Our Pro Teacher and model Carrie Owerko is a New York–based Senior Iyengar Yoga teacher, Laban Movement Analyst, and playful-practice enthusiast.

She travels the world sharing her love of inquiry and the practice of Iyengar Yoga. Learn more at carrieowerko.com.

How to move from Virabhadrasana I

to Eka Pada Rajakapotasana II

Poses of the month

By Carrie Owerko

be difficult to keep your left heel down while

you rotate that leg and your trunk. Reach

back through the centre of your left heel,

even if the outer heel lifts a bit.

5 Let your hips descend as you lift through

your arms. It’s OK for your back to arch

a little — Warrior I is a bit of a backbend! Lift

your side and back ribs as you reach through

Benefit

Cultivates self-confidence, dynamism, and feelings of joy; counteracts

the effects of sitting by elongating the hip flexors, stretching the

anterior spine, and engaging the hips, legs, ankles, and feet. 

or even ‘beyond’ your fingertips. If your neck

supports it, tilt your head back and look up.

Stay in the pose for 30 seconds with normal

breathing. Repeat on the other side.