Pose Practice

Virabhadrasana I (Warrior I) (veer-ah-bah-DRAHS-anna)

Virabhadrasana is a warrior from Indian mythology. This is a vigorous posture that fills the body with strength.


Try It!






Stand in Tadasana (mountain pose).

Inhale, jump your feet 4 to 5 feet apart.

The arms move out to the side at shoulder height, with the palms up.

Keeping the arms straight, take them overhead until they are parallel and in line with the ears.

Raise the sternum and widen the chest.  Turn the right foot 90 degrees and the left foot 45 to 60 degrees.

Turn the trunk to the right so that it faces the same direction as the knee.

Keep both sides of the body parallel and pull the right hip slightly back.

Exhale, bend the right leg to a right angle, until the thigh is parallel to the floor.

Keep the back leg strongly pushing down.

The sacrum moves down and the thoracic spine moves in to the spine.

Extend the whole trunk up from the waist, lift the chest and move the head back.

Do not constrict the back of the neck.

Stay in the pose of 20 to 30 seconds, breathing evenly.

Inhale, straighten the knee and come up.

Turn the feet forward and repeat on the other side.

Focus for this pose:  Breathe evenly, keep the belly, face and throat soft and the brain passive.  Tension causes strain which blocks energy.


Pose Practice Archives:
Tree Pose
Half Moon
Forward Bend
Virabhadrasana I - Warrior I
Virabhadrasana II - Warrior II
Virabhadrasana III – Warrior III
Full Arm Balance
Upward Bow Pose or Backbend
Half Lord of the Fishes Pose
Revolved Triangle pose
Powerful Mighty
Wide-Legged Forward Bend
Upward Facing Angle
Intense West - Back Stretch Pose
Extended Side-Angle Pose
Staff Pose
Upward Facing Dog Pose
Mountain Pose
Extended Hand to Foot Pose
Trikonasana - Triangle pose
Parighasana Gate Pose