Warrior I (Virabhadrasana I)

Pose Overview

Common Name	Warrior I
Traditional Sanskrit Name	Virabhadrasana I
Sanskrit Name Pronunciation	veer-ah-bah-DRAHS-ah-nuh
Pose Difficulty	Intermediate
Drishti Drishti is the gaze or visual focus point during yoga poses. Learn more about Drishti	Straight ahead or the nose

Warrior I is a powerful standing pose that strengthens the legs and core while stretching the chest and shoulders. It is often used as a transition pose between other standing poses and is considered a fundamental pose in many yoga styles, such as Ashtanga and Vinyasa. This pose is also known as Virabhadrasana I, named after a fierce warrior from Hindu mythology.

Benefits of Warrior I

Strengthens the legs and core Improves balance Opens the chest and shoulders Stretches the hips and groins Stimulates abdominal organs Improves concentration

How to Enter Warrior I

Begin in mountain pose (Tadasana) Step your left foot back about 3-4 feet and turn it out to a 90-degree angle Bend your right knee so that your thigh is parallel to the floor Raise your arms overhead, reaching towards the sky Look forward and keep your shoulders relaxed

How to Exit Warrior I

Release the arms and straighten the right leg Step the left foot forward to come back to mountain pose

Common Warrior I Modifications & Variations

Using a block for support under the hand Practicing with your back foot against a wall Lowering the back knee to the floor for a modified version

Common Mistakes with Warrior I

Bending the front knee too much Arching the lower back Dropping the shoulders Not turning the back foot out enough

Safety Guidance

Make sure to keep the front knee over the ankle and not past the toes Keep the abdominal muscles engaged to support the lower back Avoid this pose if you have knee or ankle injuries