Virabhadrasana I (Warrior I) Benefits, How to do, Contraindications

Virabhadrasana I or Warrior I

Benefits, Contraindications, Tips and How to Do

English Name(s)
Virabhadrasana I, Warrior Pose I
वीरभद्रासन / Vīrabhadrāsana
veer-ah-bah-DRAHS-anna One
vīrabhadra: “warrior”
asana: “posture”


Virabhadrasana I (veer-ah-bah-DRAHS-anna One) opens the chest cavity, improving the elasticity of the lungs. It also removes stiffness in the shoulders, neck, and hip joints while giving strength and elasticity to the back muscles and removing strain in the lower back.

The lunge-like nature of this pose means that the leg and buttock muscles are strengthened and toned.

According to a study Yoga can be an ideal group exercise program for older adults to improve postural control and mobility, reduce the risk of falls. It also leads them back into community participation.

Muscle Focus

Warrior I Pose focuses on several muscles such as

  • Chest
  • Shoulders and Arms
  • Gluteus
  • Spine Erectors
  • Hamstrings
  • Quads

Ideal For Health Conditions

  • Improves Hip mobility.
  • It improves the range of motion.
  • Stretches the leg muscles.

Benefits of Virabhadrasana I or Warrior I

1. Strengthens Quad Muscles

Warrior I is a great way to work on strengthening the quadriceps. Quadriceps are located on the front of the thigh and are responsible for extending the leg.

2. Stretches Chest and Lungs

Warrior I stretches the muscles in the chest and lungs, which can improve your breathing capacity.

3. Opens up Hip Flexors

Warrior I also opens up the hip flexors, which can help relieve tightness in the hips.

4. Tones Leg and Buttock Muscles

The lunging nature of Warrior I tones the muscles in the legs and buttocks.

5. Generates Heat in the Body

Warrior I is a great way to generate heat in the body, which can help improve circulation.

6. Helps to Get Rid of Fat

Warrior I is also a great way to help get rid of fat as it burns calories by activating the large muscle groups in the body.

7. Improves Body and Mind Coordination

Warrior I also improves body and mind coordination as it requires focus and concentration to hold the pose correctly.

8. Tones the Muscles in the Legs, Chest, and Buttocks

It strengthens and tones the muscles in the legs, chest, and buttocks while stretching the hips and lungs.

9. Remove Stiffness in the Shoulders, Neck, and Hip Joints

Warrior I is also a great way to remove stiffness in the shoulders, neck, and hip joints. It also gives strength and elasticity to the back muscles and removes strain in the lower back.


Those with high blood pressure should not lift their arms up and should keep their palms on their hips. Those with lumbar lordosis should bend the back leg knee to ensure the length of the lower back. Women who are pregnant or menstruating should do this asana on a chair with the back heel against the wall. Avoid overarching the lower back in this pose.


  • Virabhadrasana II (Warrior II)
  • Lunge Pose with Aeroplane arms.

Preparatory Pose

  • Aswa Sanchalan (Equestrian Pose)
  • Anjaneyasana (Low Lunge Pose)
  • Utthan Pristhasana (Lizard Pose)
  • Virabhadrasana II (Warrior II)

Beginner’s Tips

  • If you are wobbling a lot in this pose, you can try placing your back heel down. However, this is not advised in the long term.
  • You can reduce the gap between your feet to make this pose easier.
  • If Warrior I is too much for your hips, you can try Warrior II instead. Warrior II is a great pose for beginners.

How to do Warrior I Pose

  • Start in a standing position with your feet hip-width apart.
  • Step your left foot back about three feet,
  • Bend your front leg at a 90-degree angle, with the thigh parallel to the floor.
  • you’ll want to ground down through your back foot and lift up through your front heel.
  • Make sure that your hips are squared off to the front of the mat, and that your shoulders are stacked over your hips.
  • From here, you can begin to extend your arms up overhead.
  • Stay here for five deep breaths, and then repeat on the other side.

Mental Benefits of Warrior I Pose

  • Focus and concentration
  • Coordination
  • More restful sleep

Bottom Line

If you are looking for a pose that will give you a lot of benefits, Warrior I is the perfect one for you. This pose strengthens and tones the quadriceps, opens up the hip flexors, stretches the chest and lungs, and generates heat in the body. Warrior I is also a great way to help get rid of fat as it burns calories. So, if you are looking for a pose that will give you all of these benefits, Warrior I is the perfect one for you.

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Meera Watts
Meera Watts is the owner and founder of Siddhi Yoga. She is known around the world for her thought leadership in the wellness industry and was also recognized as a Top 20 International Yoga Blogger. Her writing on holistic health has appeared in Elephant Journal, CureJoy, FunTimesGuide, OMtimes and other international magazines. Meera is a yoga teacher and yoga therapist, though now she focuses primarily on leading Siddhi Yoga, blogging and spending time with her family in Singapore.

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