Warrior I

Virabhadrasana I

Getting Into the Pose
Begin by facing the long edge of your mat. From Mountain Pose, jump or step feet wide. Rotate right foot out 90 degrees. Adjust back foot in 60 degrees and turn to face the front leg. Lift arms from sockets, palms up and sweep the arms overhead. Bend the front knee, bringing shin vertical to floor and the thigh parallel. Square hips to the front. Shoulder blades move down back. Push into outer back heel and inner front foot.

Being in the Pose
Keep the front knee directly over the front heel, meaning, the front knee should not drop in or extend beyond the toes. Continue to press into the outer edge of the back foot to lift that inner knee and firm the leg. Press into the ball mount of the front big toe and use that press to descent the outer front hip.

Modifications, Cautions and Progressing in the Pose
Modifications:
The stance can be shorter, meaning the feet are closer toward each other. Or, the stance can be wider, meaning the feet are not directly one in front of the other. If balance is an issue for you, step the right foot more to the right and/or the left foot more to the left, thus widening your stance.

Cautions:
If you have neck issues, gaze straight ahead and not up to the hands. Most students can comfortably access this pose with little or no modification needed.

Progressing in the Pose:
Continue to deepen the bend at the front hip fold. You may consider practicing with the back heel pressing into a wall for stability.

Benefits:
Like all of the Warrior poses, Warrior I simultaneously strengthens and lengthens the legs, providing quite a challenge. Warrior I, like it’s cousin Warrior III, works the back leg in internal rotation, helping to maintain a healthy range of motion in the hips. It also opens the chest and strengthens the shoulders.