StandingBeginner
Warrior I
Virabhadrasana I
Warrior I (Virabhadrasana I) honors Shiva’s fierce warrior, grounding through the legs while lifting the heart and arms in courageous expansion.
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How to Perform
- 1
From Tadasana, step one foot back about four feet, turning the back toes in 45 degrees and rooting the heel.
- 2
Square hips forward by drawing the back hip around and lengthening the tailbone toward the earth.
- 3
Bend the front knee to stack over the ankle while keeping the back leg straight and strong.
- 4
Inhale to sweep arms overhead, palms facing or touching, and lift the chest without compressing the low back.
- 5
Maintain steady breath for 3–5 cycles, pressing down through feet while rising through fingertips before switching sides.
Benefits
- Builds strength in feet, ankles, legs, and glutes while opening hip flexors.
- Expands lungs and chest to support deep, energizing breathing.
- Cultivates focus and confidence by uniting grounded lower body with uplifted torso.
Alignment Cues
- Front knee stacks over ankle with thigh tracking toward second toe.
- Back outer heel presses down; back leg remains straight.
- Pelvis faces forward, core engaged to prevent rib flare.
- Arms reach up while shoulders soften away from ears.
Common Mistakes
- • Back hip jutting out to side
- • Front knee past ankle
- • Arching lower back excessively
- • Shoulders by ears
Contraindications
- • High or uncontrolled blood pressure
- • Recent shoulder injury limiting overhead reach
- • Knee injury requiring limited flexion
Recommended Props
WallBlock
Tags
BeginnerHipsLegsShouldersStandingWarrior Seriesasana