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.

  • Inhale while raising the arms.
  • Exhale while bending the front knee.
  • Breathe naturally while holding the pose.
  • Inhale while straightening the leg.
  • Exhale while releasing the arms beside the body.

  • The stability in the legs.
  • The polarities - lifting up and simultaneously grounding down.
  • Synchronizing the movement with the breath.
  • Manipura chakra.

  • Shoulder injuries.
  • High or low blood pressure.

  • Stretches the chest and lungs, shoulders and neck, stomach and groin.
  • Strengthens the shoulders and arms, and the muscles of the back.
  • Tones and elongates the thighs, calves and ankles.