Warrior I Yoga Pose:

Name: Warrior I Yoga Pose

Sanskrit: Virabhadrasana I

Pronunciation: veer-uh-buh-DRAHS-uh-nuh I

Pose Level: Beginner

warrior I yoga pose


  • Start in Tadasana;
  • Take a large step back with your right leg;
  • Then, place the sole of the foot on the ground by rotating the tip of the foot about 30-45° towards the edge of the mat,
  • Bend the knee in front so that it is in line with the ankle,
  • Straighten your back leg,
  • Now, raise your hands upwards, stretching the spine;
  • Keep your shoulders down and open the chest;
  • When you feel stable, deepen the bend so that your thigh is parallel to the floor;
  • Maintain the position with normal breathing and while looking forward confidently;
  • If you notice that your hips tend to move sideways, go back to Tadasana and push your right foot back, keeping it in line with the other, and lift the heel.


  • tones and strengthens the lower limbs: the muscles of the legs, ankles, calves
  • opens the chest, improving respiratory capacity
  • improves physical, psycho and emotional balance
  • promotes concentration
  • strengthens the back by making the spine more flexible
  • helps relieve tension in the neck, shoulders and back
  • helps reduce sciatica pains

Pose Modifications:

Is it difficult for you to keep your rear heel on the ground? Try to place it on a non-slip yoga blanket in order to keep it slightly raised. Alternatively, hold it up and slowly try to lower it by working on your breathing.

Do you find it difficult to align your hips? Attempt to bring your front foot slightly outwards, so that the alignment is heel-to-heel instead of heel-to-arch of the rear foot.

Do you find it difficult to join your hands above your head? Try keeping them shoulder-width apart; or place them on your hips.

If you have a problem with your shoulders and still want to do the Warrior 1 stance to strengthen your legs, you can do it with your hands on your hips. On the other hand, if you want to lighten the load on your legs: you can reduce the distance between the legs.


If you have high blood pressure problems, seek medical clearance. Furthermore, if you have heart problems. Any acute or chronic neck injuries will require you to keep your head in a neutral position, don’t look up. If you have a shoulder injury, you may choose to not bring your palms together .

Poses Commonly Transitioned too:

Warrior II

Poses Commonly Transitioned From:

Tadasana, Warrior III