Asana Lessons and New Ideas

Warrior 1 Pose Deconstructed and Salad for Breakfast 

In this blog we'll deconstruct Warrior 1 pose and learn new ideas about salads for breakfast. Learn the ins and outs of the pose and how to build your own breakfast salad.  

Yoga poses, asanas, are one of the most popular and recognizable tools of Yoga. Vini yoga teaches us to perform these physical postures with stability and comfort. This brings improved physical, mental and emotional strength.  I will be deconstructing poses in this blog to familiarize you with the Sanskrit name of the pose, the correct way to practice the poses and some of the benefits of each.

Combining movement with staying in a posture is a Viniyoga technique.  We use the repetitive movement into and out of a posture as a prep for holding the pose.  There are various combinations of moving and holding each used to modify the effects of the pose.

Today’s asana is Warrior 1 Pose, (Virabahrasana) 1.  Warrior 1 is a standing yoga pose that helps build focus, power, and stability. This foundational pose stretches the front side of the body and is great for building strength in the legs, core and back.  

Start standing at the front of your mat, then step your right foot back about four feet. With your left foot pointing forward, bend your knee into a lunge. Keep your left leg straight behind you and turn your left heel in at approximately 45 degrees. Raise your arms straight above your head, exhale bring your arms back to your side and straighten your front leg. Inhale, look forward and breathe.  Continue to   move in and out of the pose 3x.  Then hold the pose hold for 4 breaths.

Release and repeat the pose on the other side. With your left foot forward and right back.  Move in and out 3 x then hold the pose for 4 breaths.  

Here are some modifications for optional ways to practice:

Beginners…If you’re just starting your practice, keep your hands at your heart instead of raising your arms for more stability.

Warrior 1 Pose for Weak Knees…If this pose is uncomfortable for your back knee, come up to the ball of your back foot (like taking a high lunge) and/or bend your back leg.

Warrior 1 Pose for Weak Lower Back…To decrease pressure on your lower back, keep your core engaged and modify how high you lift your arms.

New idea: Salad for breakfast?   Recently I took a vacation with my husband to get away and spend some quiet time relaxing.  One morning we ordered eggs and coffee for breakfast.  We love trying new things but wanted something simple to keep us going for our morning bike ride.  Our coffee and eggs arrived with 2 small bowls of a fresh salad with a simple vinaigrette.  It looked beautiful and it tasted great.  I add veggies to our breakfast at home but, we never had lettuce salad for breakfast.  The eggs and salad fueled us for a beautiful bike ride on new trails, we had so much fun.  Salad for breakfast? Great idea!    

Salads for breakfast are becoming the latest health craze. Breakfast salads are a great way to start your day with nutrient-dense foods. They may also boost your mood and productivity, improve your digestion, and even help you lose weight.  Here is a link to an article with ideas for breakfast salads, the health benefits, and how to build your own.

https://www.healthline.com/nutrition/salad-for-breakfast

Join me for more yoga classes at my studio and online at Stream@mindbodyspirityoga.com.

Thank you,

Pam