How To: Warrior 1

MovementYoga
Written By Mandy Bradshaw

Warrior 1 – Virabhadrasana 1

Vira = Hero Bhadra = Friend Asana = Pose


This stance is named after the mythical warrior Virabhadra. Created by Shiva, Virabhadra was a warrior of chaos and destruction. This pose presents a constant battle between extension and compression, internal and external rotation, and strength and flexibility. There are three variations of the warrior pose referenced in numerical order as warrior 1, warrior 2 and warrior 3, as well as many variations for each including, humble warrior and peaceful warrior.  Warrior 1 is most commonly found in Hatha vinyasa styles of yoga.

HOW TO:

Start in Tadasana (mountain pose) and step back with one foot into a deep lunge. Your front foot will remain at 12 o’clock and your back foot will be roughly at a 45-degree angle. Bend your front knee to stack your knee over your ankle.  The goal is to have your front thigh parallel to the ground.

Square your hip points to the front of your mat. If this challenging to do with your feet in the same line or you feel a tweak in your back knee, create space in between your legs by stepping your right foot towards the right edge of your mat, and left foot towards the left. [side note: There is nothing wrong with modifying to meet you where you are!]

Ground down through both of your feet and press down through the blade edge of your back foot. Lift the front of your pelvis toward your navel as your tailbone descends towards the ground. Take your arms to the sky, rotate your pinky fingers inward and press your shoulder blades into your mid-back. Extend through the sides of your body. 

Tip: To assist with squaring your hips, extend the same hand as the side of the back foot towards the front of the room. For example Right side warrior 1 the left foot is in the back. Extend your left hand towards the front of the room to help draw your left hip point forward.    

BENEFITS:

  • Stretches the chest, shoulders, belly, psoas and hip flexors

  • Strengthens the shoulders and arms

  • Strengthens and stretches the thighs, calves, and ankles

Mandy Bradshaw
Previous

Relaxing 4-7-8 Breath Technique
Next

One small action can create a chain reaction