Warrior I Pose (Virabhadrasana I)

Illustrated yoga poses of women performing the Warrior I Pose

Warrior I Pose, or Virabhadrasana I is a standing posture great for all levels of Yogi experience. Warrior I Pose opens the hips, chest, and shoulders, and stretches the entire front side of the body as well as the legs and ankles. Warrior I Pose is also known to improve circulation and create stability and focus in the mind.

Collection of outlined drawings of people doing the Warrior I Pose

To do Warrior I Pose, begin in a high lunge with the front knee directly over the ankle. The front toes point straight ahead while the back toes point at a 45-degree angle. Keeping the heels in line with each other, bring the hands to the hips and relax the shoulders down the back. On an inhale, reach the arms overhead, palms facing in. To take this a step further bring the palms together and create a slight arch in the back. Like a true Yogi, use your breath as a guide creating space in the body.

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Benefits (Physical): Strengthens legs, opens hips and chest, stretches arms and legs
Benefits (Core): Concentration, balance, groundedness, stamina
Modifications: Hands on knees or hips
Variations: Arms to the sides or hold opposite elbows above head, back foot turned in or flat

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Sanskrit Name:
Virabhadrasana I
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Drawings include:
Warrior I Pose elevations (men & women), outline silhouettes

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Yoga is a spiritual, ascetic and physical set of practices focusing on breathing, movement, posture, and meditation. Yoga, translated as ‘union’ or ‘connection,’ is an ancient Hindu teaching that is undergone for a variety of purposes including health, relaxation, rehabilitation, and exercise.

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