Turning Inwards
Winter Warriors: Warrior I
With daylight savings behind us, the number of daylight hours start to get shorter as we approach the Winter Solstice. Falling on December 21st this year, this is the day with the fewest hours of sunlight, making it the shortest day of 2020. This marks the astronomical start of winter in the Northern Hemisphere. The hours of sunlight will begin to increase after the Winter Solstice until the Spring Equinox occurs in March, marking the end of winter and the beginning of Spring. Side note: the meteorological start of winter actually occurs on December 1st, 2020 and ends on the last day of February. The lack of sunlight during these winter months can take a toll on both the mind and body. It can take inner strength to be able to acknowledge and work to overcome these effects instead of ignoring how we feel and just going through the motions. Maybe we can take it a step further, taking a deeper look into ourselves and determining what truly brings us suffering. I believe this is something we can all benefit from, regardless the time of year.
Warriors are commonly known for their strength and bravery. Virabhadrasana, the Sanskrit word for Warrior can be broken down into three English words. As mentioned last month, “vira” translates into hero, “Bhadra” translating to friend and “asana” as I’m sure many know translates into seat or posture. The name comes from the famous yoga text the Bhagavad Gita, which is the dialogue of warriors on the battlefield. By spending time in all of the Warrior poses a “spiritual warrior” is thought to be invoked within. This happens when focus or clarity is gained on the true self and the courage to make self improvements is found.
The humbling pose, Virabhadrasana I or Warrior I, allows us the opportunity to turn inward and look at and acknowledge our limitations or weaknesses whether they be physical, mental or emotional. This gives us the opportunity to face our “ego” or self ignorance (also known as avidya), the main reason for most of our suffering. Here we can find the strength to overcome these limitations or weaknesses by choosing not to ignore them anymore. Once we have done this, we are able to have a better understanding of our own battles in life. With this clarification, we can determine how to approach them in the best way. As well, allowing ourselves the confidence to fight them properly, so to speak.
In addition to all this pose does for the mind, Virabhadrasana I, or Warrior I, does wonderful things for the body. Both posture and balance as well as mobility of the shoulder and hip joints are improved as time is spent in this pose. Strength is also built in the muscles of the shoulders, arms and back. This pose helps to open the lungs and stretches the chest, shoulders, neck, abdomen and groin, specifically the psoas muscle. In the lower body the thighs, or quadriceps, calves, ankles and feet are both stretched and strengthened. All of these benefits to the body help to improve other standing postures as well as hip openers, should you choose to explore them in your practice.
From Tadasana, or Mountain Pose:
Standing with feet hip distance apart, all ten toes facing forward, begin by stepping the left foot back on the mat about 3 to 4 feet. Plant the back foot on the mat, pivot the toes out so the foot is on a 45-degree angle.
Option to raise the heel on the back foot, staying on the ball of the foot or placing a folded blanket or sand bag under the heel for support.
Begin to bend the front knee, making sure to keep the knee inline with the ankle. Hips stay square to the front of the mat.
Begin to brace the core as the arms rise up so that ears fall between the biceps, shoulders rolling down and back. Palms face towards each other, reaching through the finger tips.
Gaze stays forward or, if comfortable for the neck, begin to look up, opening through the chest.
From Adho Mukha Svanasana, or Downward Dog:
Grounding through the palms, raise the right leg up and step the foot through to between the hands, helping it get there if needed. Plant the back foot on the mat, pivoting the toes out so the foot is on a 45-degree angle.
Option to raise the heel on the back foot, staying on the ball of the foot or placing a folded blanket or sand bag under the heel for support.
Keep the bend in the front knee, making sure the knee stays inline with the ankle. Hips stay square to the front of the mat.
Engage the core and begin to raise the torso and arms. Shoulders come over hips.
Shoulders roll down and back as biceps come inline with the ears. Palms face towards each other, reaching through the finger tips.
Gaze stays forward or, if comfortable for the neck begin to look up, opening through the chest.
Stay here for a few breaths and feel the strength of the pose in your legs as they support you and your arms as they reach upward to the sky. Begin to soften your gaze, or close your eyes if this is within your comfort zone, and allow this strength to move inwards. What is it that bring you frustration or sadness? What is the cause of your suffering? Use the physical strength you feel in this pose to find the courage to confront it by admitting it to yourself. Remembering you are in a safe place on your yoga mat. Once acknowledged, whatever they may be, our limitations become something we can work on. By finding this clarity we can work towards relieving and, hopefully, ending the frustration or suffering we feel.
As always with yoga, what is done to one side of the body must be done on the other side. To come back into Tadasana, or Mountain Pose, begin by bringing the gaze back to neutral. Press into the right foot as the left foot steps forward to meet the right foot at the top of the mat. Making sure the feet are hip distance apart, begin to lower the arms down to the sides of the torso. Take a few breaths here, shaking out the legs. When ready, coming into Virabhadrasana I, or Warrior I, on the left side of the body. To come back into Adho Mukha Svanasana, or Downward Dog, bring the gaze back to neutral and begin to lower the torso over the right leg, palms come down to the mat on either side of the foot. Press through the palms and step the right foot back to meet the left foot at the back of the mat. Take a moment to peddle out the feet or “walk your dog”, or maybe a flow feels good. Do whatever your body is craving then come back to into Adho Mukha Svanasana, or Downward Dog, to come into Virabhadrasana I, or Warrior I, on the left side of the body.
Once you have completed the pose on both sides of your body, take some time to reflect on what you may have learned or finally acknowledged about yourself. If you are ready, start to consider things you can do to work on these limitations. Be gentle with yourself, self work takes time regardless of what it involves. Sometimes the hardest step is the first and you’ve already accomplished it.