Warrior 1

Virabhadrasana I

  • Stand with the feet wider than shoulder width apart and keep the legs straight.
  • Turn the right foot out to the right 90 degrees and left foot in 45 to 60 degrees.
  • Roll the right thigh outward, so that the center of the right knee cap is in line with the center of the right ankle.
  • Rotate the torso to the right and square the hips.
  • Raise the arms above the head, perpendicular to the floor.
  • Bend the right knee over the right ankle, so that the shin is vertical to the floor. Work towards having the thigh parallel to the floor.
  • Reach the arms up whilst grounding down through the legs.
  • Lengthen the coccyx toward the floor and arch the upper torso back slightly.
  • Keep the head in a neutral position and gaze forward.
  • Stay in this pose for up to 1 minute.
  • To release, press the back heel into the floor, lift the arms and straighten the bent knee. Relax the arms beside the body.
  • Reverse the feet and repeat for the same duration to the left.
  • Practice up to 5 rounds.

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