Warrior I Pose | Channel Your Inner Warrior With This Powerful Pose

Yoga engages the body in beautiful and powerful postures that work to improve one’s inner strength and cultivates other vital skills necessary for the body to remain healthy. Warrior I pose is a posture that promotes balance and agility, allowing you to unleash the warrior within you by taking this powerful stance.

Warrior I Pose (Virabhadrasana I)

In Hindu mythology, Virabhadra was a powerful warrior created by Lord Shiva. In Sanskrit, ‘Vira’ means hero or warrior and ‘Bhadra’ means good or auspicious. Practicing this powerful pose regularly helps to build focus, power, and stability.

Warrior I is a beginner-friendly pose that is usually practiced during the warm-up stages of a yoga routine. While yoga is a practice that promotes peace and induces relaxation, warrior I pose helps the individual to fight self-ignorance and instead unleash our inner power and strength to boost awareness.

Warrior I Pose Directions:

The following directions will help you master the technique of performing warrior I pose.

  • Stand in Mountain pose with your legs hip-width distance apart and your arms beside your sides. Relax your body and focus on your breathing.
  • Inhale and rotate your body at the waist so that you are looking over your right foot.
  • Exhale to step your left foot behind, about four inches apart and turn your right foot out to 90 degrees, with toes pointing to the top of your mat.
  • Shift your weight to your left heel and as you exhale bend your right knee to be placed over your right ankle. Your shin will be perpendicular to the floor.
  • Straighten out your hips to keep them square. You might have to adjust by bringing your left hip a little forward for proper alignment.
  • Raise your arms up toward the ceiling and keep your belly in and lift your chest. Flex your fingers and arms as you stretch.
  • Slowly tilt your head slightly back and keep your shoulders relaxed and away from your ears.
  • Firmly press down on your back foot and keep your back leg straight or with a slight bend to the knee.
  • Hold this pose for about 60 seconds.
  • As you release, straighten your front leg and lower your arms to get back to mountain pose.
  • Repeat this pose using the opposite side in order to balance out both sides.

Benefits of Warrior I Pose:

Regularly practicing warrior I pose brings numerous health benefits to the mind and body.

Some of the benefits of practicing warrior I include the following: 

Warrior I Pose Precautions:

Like most forms of exercise, make sure to consult your doctor before you try out anything new especially if you are recovering from any injuries or suffer from any chronic conditions.

It is best to avoid practicing warrior I pose under the following conditions:

  • High blood pressure
  • Cardiac problems
  • Injury to the knees and hips
  • Neck injury: Keep your neck in a neutral position to avoid worsening the condition

Updated by Siya Rajan on 07/06/2018

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YogaOutlet.com. (n.d.). How to Do Warrior I Pose in Yoga. Retrieved from https://www.yogaoutlet.com/guides/how-to-do-warrior-i-pose-in-yoga
Virabhadrasana I. (n.d.). Retrieved from https://www.tummee.com/yoga-poses/virabhadrasana-i