Warrior I
Virabhadrasana I
Warrior I is a standing lunge with the arms raised and the chest facing forward. People practise it to build leg strength, open the hips and chest, and feel steady and strong.
- Hold
- 5-8 slow breaths on each side
- Breathing
- Inhale as you lift your arms and lengthen your spine. Exhale to sink a little deeper into the front knee, and keep the breath smooth while you hold.
In Warrior I, your front knee is bent over the ankle, your back leg is straight and strong, and your arms reach overhead as your chest lifts. It feels powerful and expansive. It is a staple of flowing sequences and is often held for several breaths to build strength and stamina in the legs.
It suits most beginners, though the back foot and hips need patience. Focus on grounding the back heel, squaring the hips towards the front of the mat as far as feels comfortable, and lifting through the spine rather than leaning back. A shorter stance is perfectly fine.
In this guide
How to do it, step by step
- Start in Mountain Pose at the top of your mat, then step your left foot back about one leg's length.
- Turn your back foot out about 45 degrees and press the outer edge of the foot down.
- Bend your front knee until it is directly over the ankle, with the thigh heading towards parallel to the floor.
- Square your hips and chest towards the front of the mat as far as feels comfortable.
- Keep the back leg straight and press through the back heel.
- Reach your arms overhead with the palms facing each other or touching, and lift through the ribs.
- Look forward or gently up, hold, then step back to Mountain Pose and repeat on the other side.
Benefits
- May help strengthen the thighs, calves and glutes.
- Can stretch the hip flexors and the front of the thighs.
- May open the chest and shoulders.
- Can help build stamina and stability in the legs.
- May improve balance and focus.
Common mistakes
- Front knee falling in or past the toes: bend the knee over the ankle and point it in line with the middle toes.
- Back heel lifting: turn the foot out a bit more and press the outer edge down.
- Leaning back or arching the lower back: draw the lower belly in and lift up through the spine.
- Standing on a tightrope line: widen the stance sideways, so your feet are hip-width apart.
Make it easier
- Shorten the stance and keep the back heel lifted, as in a high lunge.
- Keep your hands on your hips or at your heart instead of overhead.
- Practise with the back heel against a wall for stability.
Go further
- Lower into a deeper bend with the front thigh parallel to the floor.
- Reach into a gentle backbend while keeping the hips squared.
Questions people ask
How do you do Warrior 1 correctly?
Step one foot back, turn the back foot out about 45 degrees and bend the front knee over the ankle. Square your hips towards the front, keep the back leg straight and lift your arms overhead. Press the back heel down and lengthen your spine rather than leaning back.
Which way should the back foot point in Warrior 1?
Turn the back foot out about 45 degrees so the hips can square forward. The back heel should stay grounded. If your hips feel strained, shorten the stance a little or widen it sideways so you are not balancing on a tightrope.
What is the difference between Warrior 1 and Warrior 2?
In Warrior 1 the hips and chest face the front of the mat and the arms reach overhead. In Warrior 2 the hips open to the side, the arms extend to the sides and the gaze goes over the front hand. Warrior 1 is more of a hip flexor stretch, Warrior 2 opens the inner thighs.
Be careful
Take care with knee, hip or shoulder issues, and keep the arms lower if your shoulders feel tight. If you have high blood pressure, avoid holding your arms overhead for long. Stop if you feel sharp pain.
This guide is for general education and does not replace advice from a doctor. Practise gently, never into pain, and speak to a qualified professional if you have a health condition, are pregnant or take medication.
