Virabhadrasana I (Warrior I)

Virab I


  • If it is difficult to balance, take a wider stance between two feet. Move the front foot towards the long edge of the mat.
  • If tight shoulders, palm face forward. Working towards shoulders down away from the ear and stretch the arms up.


  1. From Tadasana (Mountain Pose), step your left leg back to a comfortable distance. Point your left foot 45 degrees out to the side. Align your front and back heel in a straight line. Bend the front knee.
  2. Ground your feet. Place your hands on the waist, turn your front body forward by drawing the right hip back and left hip forward. Keep the left leg straight.
  3. Feel the stretch in your left hip flexor.
  4. Extend your arms up on the side of the ear. Keep the arms straight if possible. Draw the shoulders down and spread the fingers.
  5. Stay and breathe.
  6. To come out, release the arms. Place your hands on the sides of the front foot. Step back to Downdog.

Repeat on the second side.


  • Palms touch, stretch the arms up and shoulders down.
  • Root down with the leg, front thigh comes parallel to the floor.
  • Lengthen your tailbone towards the floor.

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