Virabhadrasana I

Warrior I

Warrior I is a standing lunge with the back heel grounded and arms reaching upward.

Type: Standing
Focus: Strength
Foundational ยท 3/10

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How to do this pose

  1. Step one foot back on a comfortably wide stance and turn its toes slightly outward.
  2. Bend the front knee in the direction of the toes while pressing through the back foot.
  3. Lift the torso and arms without forcing the hips square; lower arms and step forward to change sides.

Before you begin

Reduce the bend for knee or hip discomfort and use a chair for balance.

What you should feel

Effort in the legs and a mild stretch across the front of the back hip.

Benefits

Develops leg endurance and standing coordination.

Common mistakes

Twisting the back knee to force the pelvis straight ahead.

Modifications

Shorten and widen the stance; keep hands on hips.

Prep Poses

Mountain Pose; gentle lunge

Follow-Up Poses

Mountain Pose; Warrior II

Related Content

Shorten and widen the stance; keep hands on hips.