This episode is part of a course.
Hands On Adjustments Artwork
Season 2 - Episode 2

Virabhadrasana 1 (Warrior 1)

5 min - Tutorial


Rosemary, with the help of Amy, looks at Virabhadrasana 1 (Warrior 1)—verbal cues, alignment, and hands-on adjustments.
What You'll Need: Partner, Mat

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Mar 02, 2019
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Welcome, everyone. We're going to be looking at Warrior I today with my beautiful friend Amy. Thank you for being here. My pleasure. All right. So some verbal cues, some alignment specificity, and then a few hands-on adjustments. Will you come into the pose? Yes. Okay. We're going to start by looking at the foundation with this back foot. We can see in Amy's foot it's nice and firmly rooted. Sometimes the tendency is for the inner arch to cave in. If that's the case, you can take a hand to the outer edge and gentle pressure rolling that outer edge of the foot down to the earth. And then use the other hand to the student's back thigh. If the leg is caving in, falling asleep, just gently bringing a little pressure to that back thigh, drawing back and up a bit. Okay. And then releasing that, and we'll go ahead and move to the front foot. Again, we see even weight throughout the foot and the knee in line with the toes. If the inner knee is caving in, we could take the hand here to the inner thigh and just gently press out and say at the same time, draw the knee open in line with the toes. Good. Then to the hips and the core. Amy, do me a favor and stick your butt out and just let the belly pitch forward. Good. If we're seeing this, we can draw a few fingers to the sacrum and gently press down. Beautiful. And or you could simply say drop the tailbone, lift the deep low belly. We also see a nice balance through Amy's torso. If that weren't the case, right hand to the right rib cage, left hand to the left. Then gently drawing the right hand back and easing the left fingers, left rib cage forward. Okay. If the shoulders are scrunching up alongside the ears, you can take fingers to shoulders and just gently ease them down. And then for a little lift and rotation support through the arms, forearms come to the student shoulders, hands right around the biceps, and then you can curl the arms in and kind of encourage a lifting up and then gently release it. Okay. Beautiful. Thank you, Amy. You can release the pose. Okay. So grounding through the feet, descending through the tailbone, lifting the belly to lengthen the spine, shoulder soft, torso even, a few hands on, mostly verbal assist. Thank you.


Marlene K
3 people like this.
So excited about this new show ! Thank you
2 people like this.
Marlene, we're so glad you're enjoying it! :)
Rosemary Garrison
Thanks, Marlene! I'm so happy to know you're enjoying it.

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