Warrior I – Virabhadrasana

Beginners, Blog, Community Activities, Yoga poses

Warrior One pose, or Virabhadrasana I in Sanskrit, is a foundational yoga posture that embodies strength, stability, and focus and is the first pose we’ll discuss during this month’s Warrior Series Spotlight! Warrior One cultivates balance, opens the chest and hips, strengthens the legs, and fosters mental resilience, making it a cornerstone of many yoga sequences.

Finding the pose…

Begin in a wide stance, with one foot facing forward near the top corner of your mat and the back foot towards the back corner of your mat. Check in with the following alignment…

1. With your back foot at a 45degree angle, press firmly into the outer edge of the foot to ground down and engage.

2. Allow your shoulders to roll back and down away from your ears, try to avoid scrunching them up as you reach through your fingertips.

3. Allow your hands to stack over your shoulders, and your shoulders to stack over your hips for good spinal alignment. Try to avoid pushing forward with your belly as it will cause caving in the low back.

4. Front foot faces forwards and your knee stacks directly over your ankle or slightly behind it. Allowing your knee to bend past your ankle will cause vulnerabilities in joints and can lead to injury.

Pose Benefits…

Try These Variations….

  • Strengthens the legs, arms, and core muscles, improving overall stability and balance.
  • Stretches the chest, shoulders, and hips, releasing tension and promoting flexibility.
  • Cultivates a sense of strength and resilience, both physically and mentally.
  • Holding the pose encourages deep breathing and mindfulness, fostering a sense of calm and focus.
  • Regular practice of Warrior One can help build confidence, courage, and a deeper connection to one’s inner strength, making it an essential part of any yoga practice.

We will be updating this blog post throughout the month with more info on this pose, videos & more. Subscribe to our mailing list  (Below) & get notified when we update with new content!

If you have a specific pose you would like us to feature in the future, let us know!

Join us for a class online or in-studio! Namaste.


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