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Essen.",[],{},"how_to$164fd279-5ffc-42e1-a9a6-bde386199450",{"variation":130,"version":131,"items":5838,"primary":5839,"id":5851,"slice_type":138,"slice_label":5},[],{"content":5840},[5841,5843,5847],{"type":220,"text":221,"spans":5842},[],{"type":150,"text":5844,"spans":5845},"Das Gewicht ruht ausschließlich auf den Knien statt gleichmäßig auf den Fersen verteilt zu sein.",[5846],{"start":125,"end":1414,"type":228},{"type":150,"text":5848,"spans":5849},"Rundrücken durch fehlende aktive Aufrichtung.",[5850],{"start":125,"end":392,"type":228},"text_slice$ca03f726-f468-41ce-832d-1a7a4da1fb43",{"variation":130,"version":131,"items":5853,"primary":5854,"id":5861,"slice_type":138,"slice_label":5},[],{"content":5855},[5856,5858],{"type":220,"text":240,"spans":5857},[],{"type":115,"text":5859,"spans":5860},"Ein Bolster oder Block zwischen die Fersen legen reduziert den Druck auf die Knie deutlich — eine gute Option bei empfindlichen 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werden die Körperhaltungen genannt, die beim Üben eingenommen werden und die ursprünglich dem Ziel galten, den Körper auf das anstrengende und lange (Stunden, Tage, Wochen, Monatelanges) Sitzen in der Meditationshaltung vorzubereiten bzw auch einen Ausgleich zu dieser Meditationspraxis zu finden.  Auch heute noch wirken Yogahaltungen ausgleichend und vorbereitend – wenn meist nicht mehr in Hinblick auf das Meditieren. Doch wer streckt nicht gern Rücken und Beine nach einem langen anstrengenden Tag vor dem Computerbildschirm oder einer Nacht voller Rückenschmerzen? Yogahaltungen wirken sowohl körperlich als auch mental und helfen den Menschen sich mindestens einen Moment lang aus ihrem Alltag auszuklinken, sich wieder auf sich selbst zu konzentrieren und zur Ruhe zu kommen. Je mehr wir gefangen sind in Job, Familie und Alltag, umso weniger achtsam gehen wir meist mit uns selbst um. Yoga ist eine von vielen Möglichkeiten den Fokus mindestens für die Zeit des Übens wieder auf sich selbst zu lenken, sich selbst etwas Gutes zu tun und zu spüren, was Körper und Geist eigentlich brauchen (würden).  Die Warnsignale des Körpers, die oft so lange wie möglich überhört werden (wie Kopf oder Rückenschmerzen) führen viele Menschen früher oder später doch zum Yoga oder einer anderen Praxis, die diesen Beschwerdebildern entgegenwirken soll.",[],"ltr",{"type":115,"text":5911,"spans":5912,"direction":5909},"",[],{"type":115,"text":5914,"spans":5915,"direction":5909},"Und so kommen viele Teilnehmer in Yogastudios über das körperliche und die Erfahrung mit dem eigenen Körper langsam und tiefer zu dem, was Yoga noch ist. Keine Religion, kein Hexerei, sondern schlicht und einfach Selbsterfahrung und die Erkenntnis, wie es ist einfach hier und jetzt in diesem Moment zu leben, diesen Moment zu spüren und ihn wirklich zu fühlen. Ob das nun während einer körperlich fordernden Yogahaltung, einer Atemübung oder einfach im Bus auf dem Weg zur Arbeit ist. Die Überraschung ist: Hat man mit Yoga begonnen, ist Yoga früher oder später einfach überall. Der erste Schritt sind die Asanas, die Dich mit Deinem Körper versöhnen. Der zweite oft miteinbezogene Schritt sind die Atemübungen, Pranayama, die Dir Deinen Atem näherbringen, der ein wichtiger, oftmals unterschätzter Baustein auf dem Weg zu mehr Wohlgefühl sind.",[],{"type":115,"text":5911,"spans":5917,"direction":5909},[],{"type":115,"text":5919,"spans":5920,"direction":5909},"Der körperliche Teil, die Asanas schulen den Körper. Machen ihn flexibel, beweglich, aber stärken ihn auch und wirken damit vielen Beschwerdebildern entgegen, die durch Verspannungen oder schlechte Durchblutung u.ä. kommen. Asanas zu üben zeigen Defizite auf und lehren uns aber auch uns mit unserem Körper zu versöhnen – ihn anzunehmen wie er ist und nicht mehr von ihm zu verlangen, als er gerade zu leisten vermag. Auf diese Art und Weise geübt befreien Asanas uns aus der Falle der Leistungsgesellschaft und aus unserem eigenen Perfektionsanspruch und helfen uns so während des Übens Frieden zu schließen – mit der Welt um uns herum und vor allen Dingen auch mit uns selbst.",[],{"type":115,"text":5911,"spans":5922,"direction":5909},[],{"type":115,"text":5924,"spans":5925,"direction":5909},"Es gibt verschiedene Arten von Asanas, die im Folgenden nach der körperlichen Ausrichtung unterteilt werden. Jede Asana hat sowohl körperliche als auch mentale und geistige Auswirkungen, die zum Großteil langfristig ausgelegt sind, zum Teil jedoch auch unmittelbar spür- und erlebbar 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I (Virabhadrasana I): Die richtige Ausführung Schritt für Schritt",{"id":19,"type":20,"tags":6007,"lang":12,"slug":22,"first_publication_date":23,"last_publication_date":24,"uid":25,"data":6008,"link_type":26,"key":6009,"isBroken":28},[],{"name":17},"e21236e2-5bc3-4de6-9b67-3c059aba833f",[6011],{"category":6012},{"id":62,"type":20,"tags":6013,"lang":12,"slug":63,"first_publication_date":66,"last_publication_date":67,"uid":63,"data":6014,"link_type":26,"key":6015,"isBroken":28},[],{"name":72},"b595cba8-2057-49bf-b511-47870c3a2639",{"id":104,"type":105,"tags":6017,"lang":12,"slug":107,"first_publication_date":108,"last_publication_date":108,"uid":107,"link_type":26,"key":6018,"isBroken":28},[],"b02d38ea-6a83-4515-9d62-c52fcffbb31f",[6020],{"type":115,"text":6021,"spans":6022},"So gelingt Virabhadrasana I: Ausgangsposition, Ausrichtung und die häufigsten Fehler beim Krieger I – verständlich erklärt, für Einsteiger:innen und Fortgeschrittene.",[],{"dimensions":6024,"alt":5,"copyright":5,"url":6025,"id":6026,"edit":6027},{"width":1476,"height":1477},"https:\u002F\u002Fimages.prismic.io\u002Fyogasoul\u002FFf4WujTEz-PqadxS_Virabhadrasana_krieger.png?auto=format,compress","Ff4WujTEz-PqadxS",{"x":125,"y":125,"zoom":74,"background":126},[6029,6037,6058,6121,6145,6154],{"variation":130,"version":131,"items":6030,"primary":6031,"id":6036,"slice_type":138,"slice_label":5},[],{"content":6032},[6033],{"type":115,"text":6034,"spans":6035},"Krieger I, auf Sanskrit Virabhadrasana I, ist eine der grundlegenden Stehhaltungen im Yoga und Teil vieler Sonnengruß-Varianten. Die Haltung kräftigt Beine und Rumpf, öffnet Hüfte und Brustkorb und schult gleichzeitig Balance und Fokus. Gerade weil sie so häufig geübt wird, lohnt sich ein genauer Blick auf die Ausrichtung — kleine Korrekturen machen hier einen großen Unterschied für Knie und unteren Rücken.",[],"text_slice$5e351dec-a9be-4937-b9c6-0da658dd7c6e",{"variation":130,"version":131,"items":6038,"primary":6039,"id":6057,"slice_type":138,"slice_label":5},[],{"content":6040},[6041,6045,6048,6051,6054],{"type":6042,"text":6043,"spans":6044},"heading2","Wirkung auf einen Blick",[],{"type":150,"text":6046,"spans":6047},"Kräftigt Oberschenkel, Gesäß und Rumpf",[],{"type":150,"text":6049,"spans":6050},"Dehnt Hüftbeuger, Waden und Brustkorb",[],{"type":150,"text":6052,"spans":6053},"Verbessert Balance und Konzentration",[],{"type":150,"text":6055,"spans":6056},"Baut Stabilität für anspruchsvollere Stehhaltungen auf",[],"text_slice$078170e1-5260-441d-8a13-8f7e730badc2",{"variation":130,"version":131,"items":6059,"primary":6060,"id":6120,"slice_type":214,"slice_label":5},[],{"duration":5,"level":111,"sanskrit_name":5,"equipment":6061,"intro":6062,"benefits":6063,"contraindications":6064,"steps":6065},[],[],[],[],[6066,6072,6079,6086,6093,6099,6106,6113],{"title":165,"description":6067,"image":6071},[6068],{"type":115,"text":6069,"spans":6070},"Stelle dich in den herabschauenden Hund oder in den Berg (Tadasana) und mache dann einen großen Schritt mit dem rechten Fuß nach vorne zwischen deine Hände.",[],{},{"title":6073,"description":6074,"image":6078},"Fußstellung ausrichten",[6075],{"type":115,"text":6076,"spans":6077},"Der hintere (linke) Fuß zeigt in einem Winkel von etwa 45–60 Grad nach außen, die Ferse bleibt fest am Boden. Der vordere Fuß zeigt gerade nach vorne.",[],{},{"title":6080,"description":6081,"image":6085},"Hüfte quadratisch ausrichten",[6082],{"type":115,"text":6083,"spans":6084},"Drehe das Becken so weit wie möglich nach vorne, sodass beide Hüftknochen zur kurzen Kante deiner Matte zeigen. Es ist normal, wenn die hintere Hüfte anfangs noch etwas nach außen zeigt.",[],{},{"title":6087,"description":6088,"image":6092},"Vorderes Knie beugen",[6089],{"type":115,"text":6090,"spans":6091},"Beuge das rechte Knie, bis Oberschenkel und Unterschenkel etwa einen rechten Winkel bilden. Das Knie bleibt dabei genau über der Ferse, nicht davor.",[],{},{"title":1244,"description":6094,"image":6098},[6095],{"type":115,"text":6096,"spans":6097},"Strecke das linke Bein durch und drücke die Außenkante des Fußes aktiv in den Boden, um Stabilität aufzubauen.",[],{},{"title":6100,"description":6101,"image":6105},"Oberkörper aufrichten",[6102],{"type":115,"text":6103,"spans":6104},"Hebe die Arme über den Kopf, Handflächen zeigen zueinander oder sind aneinandergelegt. Ziehe die Schultern von den Ohren weg.",[],{},{"title":6107,"description":6108,"image":6112},"Blick und Atmung",[6109],{"type":115,"text":6110,"spans":6111},"Richte den Blick geradeaus oder leicht nach oben zu den Händen. Bleibe 5–8 tiefe Atemzüge in der Haltung.",[],{},{"title":6114,"description":6115,"image":6119},"Ausstieg",[6116],{"type":115,"text":6117,"spans":6118},"Strecke das vordere Bein wieder, senke die Arme und wechsle die Seite.",[],{},"how_to$fe677bda-f52a-4d57-b101-1ae0d0c30b2c",{"variation":130,"version":131,"items":6122,"primary":6123,"id":6144,"slice_type":138,"slice_label":5},[],{"content":6124},[6125,6128,6132,6136,6140],{"type":6042,"text":6126,"spans":6127},"Häufige Fehler und wie du sie korrigierst",[],{"type":115,"text":6129,"spans":6130},"Vorderes Knie fällt nach innen. Achte bewusst darauf, das Knie in Richtung der zweiten und dritten Zehe zu schieben — das entlastet das Kniegelenk spürbar.",[6131],{"start":125,"end":694,"type":228},{"type":115,"text":6133,"spans":6134},"Hüfte bleibt schräg. Wenn sich das Becken nicht ganz nach vorne drehen lässt, verkürze den Stand etwas. Ein kleinerer Schritt macht die quadratische Ausrichtung der Hüfte oft deutlich einfacher.",[6135],{"start":125,"end":387,"type":228},{"type":115,"text":6137,"spans":6138},"Hohlkreuz im unteren Rücken. Ziehe den unteren Bauch sanft nach innen und das Steißbein leicht nach unten, statt das Becken stark nach vorne zu kippen.",[6139],{"start":125,"end":2163,"type":228},{"type":115,"text":6141,"spans":6142},"Ferse des hinteren Fußes hebt ab. Falls die Ferse nicht am Boden bleibt, verkürze den Stand oder drehe den hinteren Fuß etwas weiter nach außen — die Beweglichkeit der Hüfte entwickelt sich mit der Zeit von selbst.",[6143],{"start":125,"end":3019,"type":228},"text_slice$3550dd77-be3a-44c6-b7e0-d68dadc9ac1d",{"variation":130,"version":131,"items":6146,"primary":6147,"id":6153,"slice_type":307,"slice_label":5},[],{"title":6148,"text":6149},"So passt du Krieger I an deine Praxis an",[6150],{"type":115,"text":6151,"spans":6152},"Bei wenig Erfahrung oder eingeschränkter Hüftbeweglichkeit hilft es, die hintere Ferse auf einem zusammengerollten Handtuch oder Yogablock abzustützen. Für mehr Herausforderung kannst du aus Krieger I in eine leichte Rückbeuge übergehen (Krieger I mit Brustöffnung) oder die Haltung dynamisch im Rahmen eines Sonnengrußes fließen lassen.",[],"highlight_box$1ba816bf-81fc-474c-88b3-101f6a2d4c4e",{"variation":130,"version":131,"items":6155,"primary":6156,"id":6164,"slice_type":138,"slice_label":5},[],{"content":6157},[6158,6161],{"type":6042,"text":6159,"spans":6160},"Fazit",[],{"type":115,"text":6162,"spans":6163},"Krieger I wirkt auf den ersten Blick simpel, entfaltet seine volle Wirkung aber erst mit der richtigen Ausrichtung von Hüfte, Knie und unterem Rücken. Nimm dir beim Üben Zeit für die Details — die Kraft und Stabilität, die du hier aufbaust, wirst du in vielen weiteren Asanas wiederfinden.",[],"text_slice$570ae917-73ea-4240-81c9-2484de17004e",[],"Krieger I richtig ausführen – Schritt-für-Schritt-Anleitung"]