Warrior I

Virabhadrasana I

A powerful standing pose that builds strength, confidence, and focus. Warrior I opens the chest and strengthens the legs while improving balance and stability.

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Warrior I - A strong, confident stance that builds power

How to Practice

  1. Start in Mountain Pose (Tadasana)
  2. Step your left foot back about 3-4 feet
  3. Turn your left foot out 45 degrees
  4. Bend your right knee over your right ankle
  5. Raise your arms overhead, palms together
  6. Lift your chest and gaze up slightly
  7. Hold for 30 seconds to 1 minute, then switch sides

Benefits

  • Strengthens legs, arms, and back
  • Stretches chest, lungs, and shoulders
  • Improves balance and stability
  • Builds confidence and focus
  • Relieves back pain
  • Stimulates abdominal organs
  • Improves circulation

Tips for Success

  • Keep your front knee directly over your ankle
  • Press firmly through your back foot
  • Keep your hips squared to the front
  • Engage your core to maintain balance
  • Breathe deeply and maintain steady focus

⚠️ Precautions

Avoid this pose if you have high blood pressure or heart problems. If you have knee or ankle injuries, use modifications or skip this pose. Pregnant women should avoid deep lunges.

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