STANDING POSES · BEGINNER
Warrior I
Vīrabhadrāsana I
A steady standing lunge facing the front of the mat, with the front knee bent, the back leg long and the arms reaching up.
Also known as: Warrior One, Warrior 1, Virabhadrasana I
At a glance
- Level
- Beginner
- Type
- Standing poses
- Body focus
- Legs, Hips, Shoulders
- You will need
- Mat
- How long
- 3–5 slow breaths on each side to begin with.
- Sides
- Practise on both sides
How to practise
Start here: Stand at the front of your mat in Mountain Pose, with your feet hip-width apart and your hands on your hips.
- Step your left foot back a comfortable distance. A shorter stance is steadier, so there is no need to step far.
- Turn your left foot out slightly and press the back heel down, or keep it lifted if that feels easier on your back leg.
- Keep your feet roughly hip-width apart from side to side, as if standing on two train tracks rather than a tightrope.
- As you breathe out, bend your right knee so it moves towards being over your right ankle, pointing the same way as your toes.
- Let your hips face forwards as much as is comfortable. They do not need to be fully square to the front.
- Keep your hands on your hips, or as you breathe in, raise your arms up with your shoulders relaxed.
- Stay for a few breaths, then come out and repeat on the other side.
Breath: Breathe in to lengthen up through your spine and arms. Breathe out to settle a little into the front leg, only as far as feels steady.
Coming out: Lower your arms, straighten your front leg and step your back foot forwards to meet the front one. Pause in Mountain Pose, then practise the second side.
Benefits
- Builds steady strength in the legs
- Stretches the front of the back hip
- Encourages focus and a sense of standing tall
- Asks the arms and shoulders to stay active
Common mistakes
-
Taking a very long stance
Try instead: Shorten your stance until you feel steady and your back leg is comfortable.
-
Letting the front knee drop inwards
Try instead: Guide your front knee to point over your middle toes, and bend it less if you need to.
-
Forcing the hips to face fully forwards
Try instead: Let your back hip angle a little. Comfort in your lower back matters more than square hips.
-
Lifting the shoulders towards the ears
Try instead: Keep your hands on your hips, or widen your arms into a gentle V shape.
Make it easier
- Keep your hands on your hips the whole time.
- Keep your back heel lifted, so the stance feels more like a high lunge.
- Stand next to a wall or a sturdy chair so you can steady yourself with one hand.
- Hold for fewer breaths and rest in Mountain Pose between sides.
Cautions
- If your front knee aches, bend it less or shorten your stance.
- If your shoulders tire or feel pinched, lower your arms and rest your hands on your hips.
- Come out of the pose if you feel strain in your hips, knees or lower back.
Stop if anything hurts. For more, read our health disclaimer.
About this pose
Warrior I can feel like a pose of quiet determination: feet grounded, spine tall, arms reaching up.
The shape changes a lot with the length of your stance. If it feels like a struggle, step your feet a little closer together and let the pose become easier.