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Yoga Poses Guide
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Warrior I

Virabhadrasana I

VEER-ah-bhah-DRAH-sah-nah one
Warrior I
Strengthens arms and back, stretches hip flexors
Stretches lungs, stimulates digestion
Increases stamina, improves balance

How to perform warrior i

  1. Begin standing. Step your left foot 3 ½ to 4 feet back with an exhale. Keeping your heels in one line, point your left foot 45 degrees to the left. Face your torso forward.
  2. Reach your arms toward the sky with an inhale, palms facing each other.
  3. Bend your right knee with an exhale, bringing the thigh parallel to the floor. Align knee over ankle.
  4. Hold the pose and take slow, deep breaths.
  5. Straighten your leg with an inhale, then exhale and step your feet together. Release your arms. Change sides.
Alignment cues
  • Lengthen tailbone toward floor
  • Anchor outer edge of foot to floor
  • Draw shoulders away from ears
  • Keep heels in one line
  • Align knee over ankle
Avoid this pose if you have high blood pressure or heart problems.
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More yoga poses to discover

Warrior i (Virabhadrasana I in Sanskrit) is a beginner yoga pose that belongs to the standing categories. This asana targets glutes & hip flexors and hamstrings and middle back / lats and quadriceps and upper back & lower traps and also involves calves and obliques and shoulders muscles. Warrior i stretches and strengthens legs, opens chest; rejuvenates abdominal organs and also reduces fatigue, increases energy. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory.

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Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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