Pose Breakdown: Warrior 1

 
How to do Warrior 1
 
 
 

Virabhadrasana I

Pronounced: VEER-uh-bhah-DRAH-suh-nuh

  • vira = hero 

  • bhadra = friend 

  • asana =pose


How To Do Warrior 1 Pose: Step- by- Step

  • From Mountain Pose, step back into a High Lunge

  • Rotate your back leg outward by turning your back foot to a slight angle, between 45-90 degrees, and dropping your heel down

  • Your two front hip points should be pointing diagonally toward a front corner of your mat

  • Stretch your arms upwards and actively reach up through both hands

  • Align your front knee over your 2nd or 3rd toe, and press into the pinky toe edge of your back foot

  • As you sink deeper into your hips, check to make sure that weight is evenly distributed between front and back legs

  • Gaze up toward your hands and take 5-10 breaths

 
 

Benefits

  • Stretches the chest, shoulders, arms, hips, and legs

  • Strengthens the legs, glutes, arms, and core

  • Improves balance, grounding, and mental strength

 
 

Variations

  • If you notice discomfort in the hips, try shortening your stance by stepping your back foot in. You may also try widening your stance.

  • If you notice discomfort through your back knee or ankle, change the position of your back foot. Instead of the back foot turning outward at a 45 degree angle, try increasing the outward rotation of the back leg by bringing your foot to a 90 degree angle instead.

  • If you notice limitation through your shoulders, try bringing your hands to heart’s center or to hips .

  • Lastly, if you try these variations and Warrior 1 still doesn’t feel right in your body, it is absolutely okay to change this pose to High Lunge instead.

 
 

try it in class

If you want to continue learning how to do Warrior 1, take these classes:

VIRABHADRA FLOW ON YOGA GLO WITH KATIE BAKI

OVERCOME OBSTACLES FLOW ON YOGA GLO WITH KATIE BAKI

LADDER FLOW ON YOGA GLO WITH KATIE BAKI

 
 
 
 
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