Warrior 1 (Virabhadrasana I)

Step by step

1. 1

   Step back into a lunge

   From standing, step one foot back about a leg's length. Angle the back foot out to roughly 45 degrees and ground its outer edge.

2. 2

   Square the hips

   Turn both hips to face the front of the mat, drawing the back hip forward and the front hip back so they are level.

3. 3

   Bend the front knee

   Bend the front knee so it stacks over the ankle, tracking toward the middle toes. Keep the back leg strong and straight.

   Breath: Exhale as you bend

4. 4

   Reach the arms up

   Inhale the arms overhead, palms facing each other or together, shoulders relaxing down. Lift through the chest and gaze forward or up.

   Breath: Inhale the arms up

5. 5

   Hold and switch

   Hold for several breaths, then straighten the front leg, step the feet together and repeat on the other side.

Benefits

• ✓Strengthens the legs, ankles and core
• ✓Opens the chest, shoulders and hip flexors
• ✓Builds stability, focus and stamina
• ✓Warms the whole body as a foundation for standing sequences

Common mistakes

• →Letting the front knee collapse inward past the toes
• →Over-arching the lower back when the arms lift
• →Lifting the back heel off the floor
• →Hunching the shoulders up toward the ears

Modifications & variations

• Shorten the stance for more stability
• Keep hands on the hips instead of overhead
• Rest the back heel against a wall for support

Related poses

• Warrior II
• Half Moon Pose
• Triangle Pose
• Bound Extended Side Angle
• Chair Pose

Frequently asked questions

What is the difference between Warrior 1 and Warrior 2?

In Warrior 1 the hips and chest face forward over the bent front knee with the arms overhead. In Warrior 2 the hips and torso open to the side and the arms extend front and back.

Where should my front knee be in Warrior 1?

Stack it directly over the ankle, tracking toward your middle toes — never let it drift past the toes or collapse inward.