Strength
Warrior I
virabhadrasana-1
About the Pose
The first of the warrior poses, Virabhadrasana I is a powerful posture that cultivates strength, confidence, and focus. It combines a lunge with a squared-hip position and arms reaching to the sky, embodying the spirit of a focused and triumphant warrior.
How to Practice
- From Downward-Facing Dog, step your right foot forward between your hands.
- Spin your back (left) heel down to the mat at about a 45-degree angle.
- Ensure your front knee is stacked over your front ankle.
- On an inhale, lift your torso and sweep your arms up overhead.
- Actively work to square your hips and shoulders to the front of the mat.
- Press firmly into the outer edge of your back foot and gaze forward or up at your hands.
Purpose & Benefits
- Builds Strength: Strengthens the shoulders, arms, back muscles, legs, and ankles.
- Deep Stretch: Stretches the chest, lungs, shoulders, neck, belly, and psoas muscle in the back leg.
- Improves Balance and Concentration: The combination of grounding and reaching requires focus.
- Energizes the Body: It is an empowering and invigorating pose.