Yoga Posture Clinic – 2 POSES

Virabhadrasana 1 (Warrior 1)

Savasana (Corpse Pose)

OER learning object

Angela Covey

David Robbins

A regular yoga practice brings so many benefits - reducing

aches and pains, lubricating joints, toning your whole body.

This presentation is a deep dive into two popular poses,

Savasana (Corpse Pose) and Virabhadrasana 1 (Warrior 1).

Feel calmer, stronger, more connected

Inside, you’ll find instructions on how to do each pose, the

benefits you can expect, and things to watch for to ensure

safety and wellbeing.

Instructions, benefits and considerations

Yoga does a bodymind good, but be sure to explore yoga in

consultation with your doctor. We share this information but

make no warranty and take no responsibility.

Take charge of your own experience.

Take charge of your own experience

First, the breath

• Feel the breath enter your nostrils and fill your lungs

• Feel the breath leave as you slowly empty your lungs

and feel the breath exit your nostrils

• Pay attention to what the breath feels like now, at this

moment

• Is the breath shallow or slow, jagged or smooth?

Now, lie on your back

• Slowly and easily, come to lie on your back

• Keep noticing the breath

• Gently release…

Savasana – Corpse Pose

Some say…

• Savasana is the most challenging pose of all

• The trick is to rest, completely, without falling

asleep

• The trick is to keep your focus on your breath

Savasana – Corpse Pose

Instructions…

• Lie on your back

• Feet spread apart, relaxed and loose

• Arms extended about a foot from each side,

relaxed and loose

• Chin slightly tucked to extend neck along floor

• Slow the breath. Focus on the breath

Savasana – Corpse Pose

Benefits…

• Calming

• Relaxing

• Integrates previous work

Savasana – Corpse Pose

Watch for:

Pain or discomfort in lower back? •Bring knees up by placing feet on the floor close to buttocks

•Let knees fall in and rest against each other or keep them hip-width

apart

Falling asleep? •Focus on breath to stay present

Virabhadrasana I – Warrior I

A powerful way to boost your

energy

Virabhadrasana I – Warrior I

An active standing pose

Instructions…

•Stand at the back of your

space

•Inhale arms up overhead and

exhale as you take a big step

with right foot

•Plant right foot, pivot left foot

•Hips face forward

•Settle down into a lunge

•Check right knee at 90-degree

angle

•Breathe

Virabhadrasana I – Warrior I

Opening, lifting, grounding

Instructions…

•Chest is open and lifting up

•Shoulders are down away from

ear

•Arms are engaged, hands are

engaged

•Put your gaze straight up or

right in front of you

•Left leg is straight and strong

Intend left heel to floor

Virabhadrasana I – Warrior I

Inhale up, exhale down

Instructions…

•Inhale, lift upper body towards

sky

•Exhale, sink deeper into lunge

•Breathe

Virabhadrasana I – Warrior I

Come out of pose slowly

Instructions…

•To come out, inhale and sink

down in lunge a bit deeper, then

step right foot back

•Come back to standing with

arms up overhead

•Exhale arms down to sides or

bring hands to prayer position

over heart

•Breathe

Virabhadrasana I – Warrior I

Safety and wellbeing

Watch for…

•Keep knee in lunge position at

90-degree angle

•Widen stance if need be

•Keep knee in line with middle

toe to keep it from splaying off

to side

•Spine is straight not leaning

forward

Virabhadrasana I – Warrior I

Safety and wellbeing

Modifications…

•For extra support, drop back

knee to ground; you will still get

the benefits

•Keep hands on hips instead of

overhead as you build upper

body strength

We hope you enjoyed our presentation!

Enjoy & Be Safe!

Thank you:

Angela Covey & David Robbins