Warrior 1 (Virabhadrasana I)
- elisha st denis
- Mar 26
- 2 min read
Updated: Mar 30
Warrior 1 is a strong, grounding standing pose that builds strength in the legs, opens the hips and chest, and develops focus and stability. Named after the mythical warrior Virabhadra, this pose embodies a sense of power and determination. It's one of the foundational poses of yoga and appears in nearly every Vinyasa or Hatha class.
How to Practice Warrior 1 (Virabhadrasana I)
1. From Mountain Pose, step your left foot back about 3-4 feet.
2. Turn your back foot out to a 45-degree angle and press the outer edge of your back foot firmly into the mat.
3. Square your hips toward the front of your mat as much as possible.
4. On an inhale, bend your front knee to a 90-degree angle, stacking it over your ankle.
5. Sweep your arms overhead, palms facing each other or touching.
6. Draw your shoulder blades down your back and lift through your chest.
7. Gaze forward or slightly up.
8. Hold for 5–8 breaths, then switch sides.
Modifications & Variations
Shorter stance: Step your feet closer together if squaring the hips feels difficult, a shorter stance makes it easier to align.
Hands on hips: Keep your hands on your hips if your shoulders are tired or to focus on lower-body alignment.
Heel-to-heel alignment: Instead of heel-to-heel, try aligning front and back feet hip-width apart (like railroad tracks) for more stability.
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