The Warrior Pose (I): Vimanasana


Also known as the warrior pose, the name Vimanasana may seem a strange for a yoga pose, after all, aren't yogis known for their non-violent ways? However, in reality, this yoga asana has the power to strengthen parts of your body and mind, and transform you into a true warrior from inside out.


Benefits of Vimansana

·         Stretches the chest and lungs shoulder and neck, belly groins
·         Strengthen the shoulder and arms and the muscle of the back
·         Strength and stretches the thighs calves and ankles.

How to do Vimansana?

1. Stand in Tadasana, exhale, step or lightly jump your feet (three and a half to four feet apart. Raise your arms perpendicular to the floor and reach actively through the little ginner sides of the hand towards the ceiling. Firm your scapulas against your back and crow them down towards the coccyx.

2. Turn your left foot in 45 to 60 degrees to the right and your right foot out. 90 degrees to the right. With the left heal firmly anchored to the floor, exhale and bend your right knee over the right ankle so the shin is perpendicular to the floor. More flexible student should align their right thigh parallel to the floor.

3. Reach strongly through your arm lifting the rib cage away from the pelvis. As you ground down through the back foot, feel a lift that runs up the back leg, across the belly and chest, and up into the arms.

4. Stay for 30 second to a minute. To come up, inhale press the back heel firmly into the floor and reach up through the arms, straightening the right knee. Take a few breaths, then turn the feet to the left and repeat for the same length. When you're finished return to Tadasana.

Contraindication and cautious: high blood pressure, heart problems, people with shoulder problem should keep their raised arms parallel to each other, and people with neck problem should keep their head in a neutral position and not look up at the hands.

About the author: Hardik is an advanced fitness trainer, Zumba licensed expert, yoga expert, strength and conditioning specialist, marshal art and karate black belt. 

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