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Warrior 1

Virabhadrasana I

Warrior 1 is a powerful blend of softness and strength. This posture will strengthen your legs and back while opening your hip flexor and chest muscles.

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Step By Step

  1. From a standing position step your left foot back about 3.5 to 4 feet. Turn your left foot to a 45 degree angle and point your right foot directly forward.
  2. Bend your front knee until your thigh is parallel to the floor (or higher). Keep your front knee directly above your ankle and not in front. Keep your back leg straight.
  3. Reach your arms up over your head towards the ceiling. You can either bring your palms to touch over your head, or keep your hands shoulder distance apart with your palms facing inward.
  4. Square your chest towards the front of your mat and continue to square the front of your pelvis foward without tilting your hips or lifting your back heal off the floor. Be sure to ground the outer edge of your back foot down so you don't collapse into your arch.
  5. Lift your chest as you lunge into your front knee. You can look forward or slightly upward.
  6. Hold for several breaths. To release, step forward to a standing position and bring your arms down by your sides. Repeat on the other side.
Pose Name


  • Stretches chest muscles, shoulders, and hip flexors
  • Strengthens legs, upper back, and shoulder muscles
  • Improves overall strength and can boost confidence and mood


  • Shoulder injury - you can place your hands on your hips if you do not have the range of motion to comfortably reach your arms above your head
  • High blood pressure
  • Knee injury
  • Ankle injury


  • You can keep your back heal lifted and modify in a Cresent Lunge or Modified Crescent Lunge if you have an ankle injury
  • You can keep your hands on your hips if you have a shoulder injury


Warrior 1 stimulates the Root Chakra (Muladhara), Sacral Chakra (Svadhisthana), and Solar Plexus Chakra (Manipura). It connects the practitioner to Earth and the physical body, while helping him/her harness inner warrior energy to feel safe, confident, empowered, and connected.