Warrior I

Category: Standing Level: Beginner Sanskrit: Virabhadrasana I

Step-by-Step Guide

From Mountain Pose, step left foot back 3–4 feet

Turn left foot out 45 degrees, keep right foot forward

Bend right knee over right ankle to 90 degrees

Square hips toward the front of the mat

Raise arms overhead, palms facing each other

Hold for 5 breaths, then switch sides

Builds strength in legs, core and back. Opens chest and hip flexors. Develops focus and stability.

Keep back heel firmly grounded. Draw front ribs in to avoid arching the lower back excessively.

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Q: How do I keep my hips square in Warrior I?

Shorten your stance slightly and draw your back hip forward while pressing back heel down. Use a block under your back heel if needed.

Watch step-by-step demonstrations on YouTube.