The Virabhadrasana yoga pose is a good warm-up exercise for backbends. The lower back gets relaxed, and the leg muscles are stretched and strengthened at the same time. The Yoga Warrior Pose strengthens the legs, back, shoulders, and arms. It also improves balance and opens your hips and chest. You can find more yoga instructions at Yoga Main.
Execution
Kneel down, keep your back straight (vertical), and sit comfortably (hands on thighs).
Step forward with one foot until the foot is slightly in front of the knee (see Virabhadrasana flash illustration above). The back leg rests on the floor with its toes and your knee on the mat.
Lift the knee of the back leg and move it slightly forward (straighten the back leg) so that the front thigh is horizontal and its lower leg is vertical.
At the same time, lift your arms and hook your thumbs together. Your gaze follows your hands. The arms should point straight up. If your lower back feels comfortable, you can even try to look backward. If not, look straight forward (horizontal).
Advice
Inhale as you move up.
You can use the Yoga Warrior Pose as a warm-up for harder back and hip stretches, bridges, etc.
If you don’t lift the back knee, the Warrior Pose is a bit easier (because you will need less balance and leg strength).
To make this exercise harder, just step deeper into the pose.
Suggestions
The 5 Tibetans
The Cat Posture
Videos/Images
None
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