Warrior I

Virabhadrasana I

veer-ah-bah-DRAHS-ah-nah

A powerful standing pose that builds strength, stamina, and mental determination. Warrior I opens the chest and hip flexors while strengthening the legs and core. Named after the fierce warrior Virabhadra, this pose cultivates the courage and focus of a warrior while creating a strong foundation for more advanced standing postures.

How to do Warrior I

1. From Mountain Pose, step your left foot back about three to four feet into a lunge position. Angle your back foot at approximately 45 degrees, pressing the outer edge of the foot firmly into the mat.
2. Square your hips toward the front of the mat as much as possible by drawing your left hip forward and right hip back. This protects the sacroiliac joint and deepens the hip flexor stretch.
3. On an inhale, bend your front knee to approximately 90 degrees, stacking the knee directly over the ankle. Keep the knee tracking in line with the second toe.
4. Reach your arms overhead with biceps alongside your ears, palms facing each other or touching. Draw your shoulder blades down your back and lift through your chest.
5. Ground firmly through the outer edge of your back foot while pressing the front heel down. Hold for five to eight breaths, then repeat on the other side.

Benefits of Warrior I

• Strengthens the quadriceps, glutes, and ankles
• Stretches the hip flexors, chest, and shoulders
• Builds stamina and physical endurance
• Improves focus, balance, and stability
• Energizes the entire body

Muscles Engaged

Modifications & Variations

• Shorten your stance if you have difficulty squaring the hips or balancing
• Keep hands on hips or at heart center to reduce shoulder strain
• Place a folded blanket under the back heel if it lifts off the floor

Cautions

• Avoid with high blood pressure; keep arms at heart center instead of overhead
• Use caution with knee injuries; do not bend the front knee past 90 degrees
• Those with shoulder injuries should keep hands on hips or at heart center