Warrior I
Virabhadrasana I
Pose illustration
About This Pose
Warrior I is a foundational standing pose that embodies the spirit of a warrior. This pose builds strength and stamina while opening the hips, chest, and lungs. It requires focus and determination, making it as much a mental practice as a physical one.
Step-by-Step Instructions
- 1
Start in Mountain Pose at the front of your mat
- 2
Step back with one foot about 3-4 feet
- 3
Turn back foot out to 45 degrees
- 4
Bend front knee to 90 degrees, knee over ankle
- 5
Square hips toward the front of the mat
- 6
Inhale and raise arms overhead
- 7
Keep palms facing each other or touching
- 8
Draw shoulders down, away from ears
- 9
Gaze forward or slightly up
- 10
Hold for 5-10 breaths, then switch sides
Alignment Cues
- Front knee directly over front ankle
- Back foot at 45-degree angle
- Square hips toward front of mat
- Draw tailbone down to lengthen lower back
- Lift through the chest and heart
- Reach arms overhead, palms facing each other
- Relax shoulders away from ears
Benefits
- Strengthens legs, ankles, and feet
- Stretches hip flexors and shoulders
- Opens chest and lungs
- Improves focus and balance
- Builds stamina and endurance
- Energizes the entire body
Modifications
- Shorten stance for better balance
- Keep hands on hips if shoulders are tight
- Use a wall for support
- Place back heel on a wedge
Cautions & Contraindications
Cautions
- Be mindful of knee alignment over ankle
- Avoid overarching the lower back
- Modify if you have shoulder injuries
Avoid this pose if you have:
- High blood pressure (keep arms lower)
- Heart problems
- Shoulder injury (modify arm position)
- Neck injury (keep gaze forward)
Quick Facts
Breath Cue
Inhale to reach arms up, exhale to deepen the lunge
Target Areas
Suggested Hold
30-60 seconds or 5-10 breaths