Warrior I Flow

Vīrabhadrāsana I — Añjaneyāsana

Warrior I Flow
⇄ both sides
CategoryWarm-Up TypeStrength LevelBeginner Hold40 sec MusclesLegs, Hips, Back, Shoulders BreathingInhale up into Warrior, exhale knee to the mat, elbows down

How to do it

  1. EnterTake a big step back and bend your front knee to a right angle. Inhale, raise your arms.
  2. HoldExhale, lower your back knee to the mat and draw your elbows down to a right angle, squeezing your shoulder blades together. Inhale, straighten your back leg, arms up. Keep your front knee over your heel.
  3. ExitExhale, lower your arms and step your back foot forward.

Benefits

Strengthens the legs and glutes, opens the chest, and engages the muscles between the shoulder blades.

Cautions

  • Knee injuries — place a folded blanket under your back knee
  • High blood pressure — keep your hands on your hips

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Counterpose

Standing Forward Fold Standing Forward Fold Beginner

Where it appears

  • First Balances 15 min · Intermediate · voice-guided in the app subscription
  • Knees & Feet 15 min · Intermediate · voice-guided in the app subscription

Similar poses

Mountain Pose with Side Bend Mountain Pose with Side Bend Beginner Neck Warm-Up Neck Warm-Up Beginner Shoulder Rolls Shoulder Rolls Beginner Wrist Warm-Up Wrist Warm-Up Beginner Hip Circles Hip Circles Beginner Cat-Cow Cat-Cow Beginner

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