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Last updated on July 12th, 2024 at 02:02 pm

Introduction

Warrior pose-1 is a standing yoga pose that allows many variations in the traditional pose. The warrior pose-1 chair variation is a seated and supported version of the warrior pose. It is a union of the basic warrior pose-1 and the High lunge pose. The other name of this pose is “VIRABHADRASANA-1 CHAIR VARIATION”. This is easy to balance and simple variation for beginners, newcomers, and students with injuries a gentle and safe for them.

In an article, we explore the great and simple variation of the basic virabhadrasana called the warrior pose-1 chair variation. This pose benefits, how to do it, the basics of the pose, and contraindications of this pose.

The Basics Of The Warrior Pose-1 With Chair

This pose is performed sitting on a chair and the rest of the process is similar to the basic pose. Using a chair as a support makes this pose simple and easy to balance. Anatomically it targets all body parts and induces head-to-toe the entire body.

• Name- Warrior Pose-1 Chair
• Level- Beginner
• Positions- Sitting
• Type- Stretch, Balance
• Target Muscles- Upper and Lower Body

Benefits Of The Warrior Pose-1 With Chair

This pose is known as the virabhadrasana-1 chair variation and is one of the easiest versions of the traditional pose. It offers many physical and mental health benefits to your physical and mental well-being. It is a great variation for students and persons with severe balancing issues and injuries. Here we discuss some amazing benefits of this pose given below

It Improves flexibility and provides a great range of motion(Mobility). That can help you in daily activities and prevent injuries and stiffness of the muscles.

Deep stretching of the upper and lower body improves the strength of the muscles. It strengthens your hamstrings, quads, hips, and shoulders.

Holding this pose for a few seconds while engaging the core muscles improves balance and stability. It requires lots of focus and stamina to hold this pose.

This pose encourages proper alignment of the spine and shoulders. This pose supports good posture and prevents hunchback.

It improves focus and concentration of the mind and creates a sense of calm mind.

How To Do Warrior Pose-1 With Chair

Here we learn how to do this pose by the step-by-step instructions that can help you to perform this pose. Please read them carefully before performing this pose without any difficulty.

1. Sit on the edge of the sturdy chair properly and your feet should be together with your hands aside.
2. Lengthen your spine and shoulder should be relaxed and rolled back. Take 3-4 breaths in this position.
3. Now shift your hips slightly to the left side of the chair and bend your knees at a 90-degree angle.
4. Ensure the left foot is firmly on the ground and the toes are pointed forward. It gives you more stability.
5. Inhale and shift your right leg back as you can and your toes are at 45 degrees. Keep your hips square and facing forward.
6. Now raise your hands overhead and both palms facing together. Extend your arms as high as possible.
7. Try to maintain a straight and long spinal position with the chest lifted.
8. Hold this pose for 5-6 breaths or a few seconds and keep breathing.
9. To release the pose lower the arms aside and sit straight on the chair.

Contraindications Of The Warrior Pose-1 Chair Variation

This Pose has many benefits for your physical and mental health. But there are some situations and physical conditions where you should avoid this pose. Always remember them before performing this pose that can prevent you from injury.

• Recent injuries in your ankles, knees, shoulders, and hips avoid this pose.
• A person with hypertension or high or low blood pressure avoids this pose.
• Use a stable and sturdy chair to perform this pose. An unstable and wobbling chair can cause falling.
• A person with severe balancing issues, migraine, vertigo, and dizziness avoid this pose.
• Chronic pain and swelling in your knees, shoulders, and ankles avoid this pose.

Other Variations Of The Warrior Pose-1

• Bound Hands Humble Warrior-1
• Warrior-1 Eagle Arms

Conclusion

The warrior pose-1 chair variation of the warrior-1 pose is simple and easy to do. This pose strengthens your legs, arms, shoulders, knees, and hips muscles. Persons with disability, balancing issues, and beginners can do this without any challenges. This is a safe and gentle version to perform and avoid the risk of falling and injury. Practicing this pose can improve the body’s flexibility, strength, and stamina.

Honey

Honey is a certified yoga teacher from Patanjali Yogpeeth, Haridwar. Through the learning process, she realized, that yoga can be helpful in the wellness of one’s life.