Warrior I

Vīrabhadrāsana I

Warrior I
⇄ both sides
CategoryStanding TypeStrength LevelBeginner Hold30 sec MusclesLegs, Hips, Core, Shoulders BreathingEven, deep breathing

How to do it

  1. EnterTake a big step back. Bend your front knee to a right angle and turn your back foot out to forty-five degrees. Your hips face forward. Inhale, raise your arms.
  2. HoldPress the outer edge of your back foot into the floor and reach your arms up. Keep your front knee directly over your heel. Gaze forward or up at your palms.
  3. ExitExhale, lower your arms and step your back foot forward.

Benefits

Strengthens the legs, opens the chest and hips.

Cautions

  • Knee injuries
  • High blood pressure — you can 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

Similar poses

Low Lunge Low Lunge Beginner High Lunge High Lunge Beginner Half Forward Fold Half Forward Fold Beginner Goddess Pose Goddess Pose Beginner Reverse Warrior Reverse Warrior Beginner Mountain Pose Mountain Pose Beginner

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