Yoga · Beginner
Warrior I
Virabhadrasana I
Also called Warrior 1
Warrior I is a standing lunge with the arms reaching overhead and the hips facing the front of the mat. It strengthens the legs and stretches the hip flexors of the back leg. The width of your stance decides how stable it feels.
How to do Warrior I
- 1Start in mountain pose at the top of your mat.
- 2Step your left foot back about three to four feet, keeping your feet about hip width apart side to side.
- 3Turn your left toes out about 45 degrees and press your back heel down.
- 4Bend your right knee toward 90 degrees, keeping it over your ankle and in line with your middle toes.
- 5Draw your right hip back and your left hip forward so your hips face the front of the mat as much as is comfortable.
- 6Reach your arms overhead with your palms facing each other, about shoulder width apart.
- 7Lift your chest, soften your shoulders, and hold for five breaths before switching sides.
Common mistakes and how to fix them
The feet line up heel to heel, so balance feels shaky.
Step the back foot out to the side until your feet sit on separate tracks, about hip width apart.
The lower back arches as the arms lift.
Draw your lower belly in and soften your front ribs down. Bring your arms slightly forward if needed.
The back knee bends or the back heel lifts.
Press through the outer edge of the back foot and straighten the back leg. Shorten your stance if the heel will not stay down.
The shoulders hunch up beside the ears.
Widen your arms into a V shape and let your shoulder blades settle down your back.
Modifications
- Lift your back heel and practice a high lunge if a grounded back heel feels strained.
- Keep your hands on your hips to focus on the legs and hips.
- Shorten your stance and bend the front knee less.
Benefits
- Strengthens the thighs, glutes, and calves.
- Stretches the hip flexors and calf of the back leg.
- Opens the chest and shoulders.
- Builds balance and steady focus.
Breath
Inhale as you reach your arms up and keep the breath slow and full through the hold. If you start to hold your breath, ease out of the depth.
Take care
Take care with knee, hip, or shoulder injuries, and keep your arms lower if lifting them is uncomfortable. Stop if you feel sharp pain.
Warrior I questions
What is the difference between Warrior I and Warrior II?
In Warrior I your hips and chest face the front of the mat and your arms reach overhead. In Warrior II your hips open to the side and your arms reach out at shoulder height.
Do my hips need to be fully square in Warrior I?
Not fully. Aim your hips toward the front as much as your body allows, and widen your stance side to side to make it easier.
