Category: Standing
Level: beginner
Hold: 5–10 breaths
Type: Asana
Breath: Inhale to lengthen upward, exhale to root through the feet.

Warrior I

Virabhadrasana I — "warrior posture, first variation"

A strong lunge with the hips squared forward and the arms reaching overhead. Warrior I builds leg strength while opening the chest and the front of the back hip.

Step by step

1From standing, step your left foot back about one leg's length.
2Turn your back foot out to roughly 45 degrees and press the outer heel down.
3Bend your right knee toward a right angle, stacking it over the ankle.
4Square your hips and chest toward the front of your mat as much as they will comfortably go.
5On an inhale, reach your arms overhead, palms facing each other.
6Soften your shoulders away from your ears and lengthen your tailbone down.
7Hold, then step forward and repeat on the other side.

Benefits

✓ Strengthens the legs, glutes, and core
✓ Stretches the hip flexors of the back leg
✓ Opens the chest and shoulders
✓ Builds focus and stamina

Make it yours

· Narrow the stance or lift the back heel onto a rolled blanket for easier hip squaring.
· Rest your hands on your hips to focus on the legs.
· Practice with the outer edge of the back foot against a wall for grounding.

Take care

Skip or keep the arms low if you have a shoulder injury.
Shorten the stance and reduce the knee bend if you have knee discomfort.

This is general practice guidance, not medical advice. If something hurts, ease out of it.

Practiced in

Props that help here

Manduka PRO — The buy-it-once option — dense, stable, famously durable. Heavy, so it lives at home, which is where practice happens anyway. find one
Liforme Original — The grippiest mat we've used, with alignment markers that genuinely help beginners place hands and feet. Priciest of the three. find one

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