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Do Warrior I (Virabhadrasana I) in Yoga

Targets: Steadiness, coronary heart opener

Stage: Newbie

Warrior I is one in all yoga’s foundational poses, however getting the alignment proper is usually a little difficult. It teaches you stability and to be extra conscious of your physique positioning. You’ll acknowledge the lunge stance as one widespread for train and stretching. Incorporate this pose right into a movement as a part of a standing yoga sequence.


Warrior I strengthens the legs and higher arms, improves stability and core power, stretches the muscle mass across the hips. You get a very good stretch of each the entrance and rear thigh (quadriceps and hamstrings), hips, and chest, in addition to a again extension of the erector spinae muscle. It’s a hip opener, which is an efficient antidote for sitting all day. This pose might be therapeutic when you’ve got sciatica. It is usually an energizing pose, permitting higher respiration and circulation.


  1. From Downward Dealing with Canine, step your proper foot ahead to the within of your proper hand.
  2. Pivot on the ball of your left foot and drop your left heel to the ground along with your toes turned out about 45 levels from the heel.
  3. Bend your proper knee immediately over your proper ankle in order that your proper thigh is parallel to the ground.
  4. Rise to standing, bringing your arms out to the facet and up towards the ceiling. Your chest stays open as you come right into a slight spinal extension (often known as a backbend).
  5. Your palms can contact overhead or keep shoulder’s distance aside, whichever is extra comfy.
  6. Carry your gaze up towards your thumbs and slide your shoulder blades down the again.
  7. Examine the alignment of your hips. Draw your proper hip again and your left hip ahead in order that each hips are squared to the entrance of your mat.
  8. Floor down by means of the outer fringe of your left foot. Ensure your proper thigh remains to be as parallel to the ground as doable.
  9. Drop your palms to your mat and step your proper leg again to Downward Canine. Take a couple of breaths or transfer by means of a vinyasa earlier than doing the left facet.

Widespread Errors

To get probably the most from this pose and to stop pressure or damage, keep away from these errors.

Knee Prolonged Too Far

As with every lunge, shield your knee of your ahead leg by not extending it previous your toes. It needs to be over your ankle.

Not Squaring Hips to Entrance

The trickiest a part of this pose is squaring your hips to the entrance. If you do not have a sense for what squaring the hips to the entrance means, place your palms in your waist and really feel for the bony a part of your pelvis that stands out on each side. These are known as the hip factors. Think about that they’re the headlights of a automotive and they need to face the entrance of the mat. You’ll be able to really feel if they’re at an angle as an alternative of going through ahead. Draw the entrance leg facet again and the rear leg facet ahead till you get your headlights in the proper place. Step your ft additional towards both sides of the mat if essential.

Modifications and Variations

As with most yoga poses, you are able to do this pose in several methods to make it extra accessible as a newbie or to deepen it as you progress.

Want a Modification?

Although Warrior I has historically been taught with the heel of the entrance foot lined up with the arch of the again foot (like standing on a tightrope), it makes extra sense for most individuals to separate their ft to both facet of the mat a bit extra (like standing on prepare tracks). This separation permits the hips to sq. extra successfully.

Up for a Problem?

Problem your self to construct power by going for an extended maintain time, possibly as much as ten breaths.

Security and Precautions

Keep away from this pose when you’ve got stability difficulties or an damage to the hips, knees, again, or shoulders. In case you have a neck downside, you must preserve your neck in impartial place fairly than tilting your head again. In case you have shoulder issues, you may elevate your arms to parallel fairly than bringing them collectively over your head or preserve your palms in your knees or hips.

Attempt It Out

Incorporate this transfer and related ones into one in all these fashionable exercises:

  • Warrior sequence
  • Standing yoga sequence
  • Yoga poses for freshmen

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