Warrior I

Warrior I (Virabhadrasana I) is a foundational standing lunge that builds lower body strength, opens the hips and chest, and cultivates the focused, powerful qualities embodied by the mythological warrior Virabhadra.

The Pose

From a standing position, step one foot back 3-4 feet. The front foot faces forward; the back foot turns out 45 degrees. Both hips square to the front of the mat. The front knee bends to 90 degrees directly over the ankle. Arms reach overhead with palms facing each other or pressed together. The back leg straightens and presses firmly into the mat.

Key Alignment Points

• Squared hips: The most challenging aspect — the back hip wants to open outward. Consciously draw the back hip toward the front of the mat.
• Front knee tracking: The knee should track over the second toe, not collapsing inward.
• Back foot pressure: The back foot presses through the outer edge into the mat.
• Tall spine: Despite the deep lunge, lengthen upward through the crown of the head.

Physical Benefits

• Strengthens quadriceps, glutes, and hamstrings
• Stretches the hip flexors (particularly the rear leg)
• Opens the chest and shoulders with arms overhead
• Improves ankle and foot stability
• Builds core strength maintaining the upright torso

Mat Requirements

Warrior I generates significant lateral force as the feet push in opposite directions. Good mat grip prevents the feet from sliding apart. A longer mat (72 inches) provides comfortable space for the wide stance this pose requires.