Warrior I (Virabhadrasana I)

Beginnerstanding

Step one foot back into a long lunge. Ground the back heel.

A powerful lunge with arms reaching skyward. Build strength in your legs while opening your chest and shoulders.

Key points

•Front knee bent to 90 degrees over the ankle
•Back leg straight and strong
•Hips squared toward the front
•Arms reaching overhead, biceps by ears

Practice with Guru Ananda

Camera setup tips

· Place the camera side-on to you, 2 to 3 metres away.
· Keep your whole body in frame, head to feet.
· Phone on a tripod or a laptop webcam both work.
· Hold each pose, breathe, and let the guide speak.

Theory & Technique

Virabhadrasana I (Warrior I) is named after the fierce warrior Virabhadra from Hindu mythology, an incarnation created by Lord Shiva. The pose demands a deep lunge with the front knee tracking directly over the ankle at roughly 90 degrees, while the back leg stays straight with the heel pressing firmly into the mat. The central challenge lies in squaring the hips toward the front — most practitioners let the back hip drift open. Arms reach overhead with the biceps framing the ears and the ribcage lifting away from the pelvis. A common mistake is letting the front knee collapse inward or overarching the lower back instead of lengthening the tailbone downward.

Fun Fact

The warrior poses are named after Virabhadra, who according to legend had a thousand arms, eyes of fire, and hair like comets. Despite the fierce origin, yoga practitioners use Warrior I to cultivate inner courage and steady resolve rather than aggression.

Step-by-step guide

Follow these steps to get into the pose correctly.

1
From Mountain Pose, step your left foot back about 3.5 to 4 feet, keeping the right foot pointing forward.
2
Turn your back foot out about 45 degrees and press the outer edge of the back heel firmly into the mat.
3
Bend your front knee to 90 degrees, aligning it directly over the ankle — do not let it drift past the toes.
4
Square your hips toward the front of the mat by drawing the front hip back and the back hip forward.
5
Inhale and sweep both arms overhead, reaching through the fingertips with biceps alongside your ears.
6
Lengthen your tailbone toward the floor while lifting the ribcage away from the pelvis.
7
Hold for 5 breaths, gazing gently upward between the hands, then switch sides.

Benefits

Strengthens quadriceps, hamstrings, and glutes

Stretches hip flexors and psoas of the back leg

Opens the chest and shoulders

Builds stamina and focused mental concentration

Improves balance and core stability

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