Virabhadrasana I or Warrior I

Benefits, Contraindications, Tips and How to Do

virabhadrasana i
English Name(s)
Warrior Pose I
वीरभद्रासन I / Vīrabhadrāsana
veer-bha-dra-aa-sah-nah I
Vīra: Warrior
Bhadra: Auspicious
Asana: Pose
Ekam: One

Virabhadrasana I at a Glance

Virabhadrasana I, or Warrior Pose I, is a foundational yoga pose commonly practiced for strength, stability, and flexibility. The pose is named after the fierce warrior Virabhadra, who Lord Shiva created according to Hindu mythology. In this pose, the person’s body is aligned to imitate the pose of a powerful warrior ready to conquer challenges.


  • Strengthens Legs: Warrior I Pose targets the muscles of your legs, including the quadriceps, hamstrings, and calf muscles. Holding the pose helps build strength and stability in these muscle groups.
  • Improves Balance: Balancing on one leg while extending the other behind you requires focus and stability, thus improving the overall sense of balance.
  • Enhances Core Strength: As the core muscles are engaged to maintain the upright posture in the pose, it helps strengthen the abdominal muscles.
  • Foster Determination: Holding the pose fosters mental resilience and determination.

Who can Do it?

People with strong legs and core, people looking to improve balance. Those seeking to build mental focus and concentration and individuals wanting to stretch the hips and chest can safely practice this pose.

Who should not do it?

People with recent knee or hip injuries, high blood pressure, shoulder issues, back issues, pregnancy, and balance issues, and those with a weak heart should avoid this pose.


Virabhadrasana I, or Warrior Pose, is a physical posture representing inner strength and spiritual symbolism.


Muladhara (Root) Chakra

Virabhadrasana I’s firm foundation and connection with the earth resonate with the Muladhara chakra, identifying with a feeling of security and stability.

Manipura (Solar Plexus) Chakra

The strong and empowered pose of Virabhadrasana I aligns with the qualities of the Manipura chakra, identifying with inner strength and courage.


  • Inner Strength: Just as the warrior Virabhadra faced challenges with strength and determination, this pose reminds us to tap into our inner reserves of strength, courage, and resilience.
  • Balance and Harmony: The pose’s alignment emphasizes finding equilibrium within oneself, reminding us of balancing our efforts and energies.
  • Facing Adversity: The story of Virabhadra serves as a reminder that challenges are a part of life. By embracing adversity with a warrior’s mindset, we can learn and grow from our experiences, ultimately transforming challenges into opportunities for our growth.
  • Focused Intention: It encourages us to approach our endeavors with intention and focus.

How to Do Virabhadrasana I?
Follow the Step-by-Step Procedure

  1. Stand straight at the top of your mat in tadasana with your feet together and arms at your sides. Ground your feet evenly into the mat, engaging the muscles of your legs.
  2. Step your left foot back about 3 to 4 feet, keeping the toes pointing slightly outward at a 45-degree angle. The front knee should remain facing forward.
  3. Turn your hips and shoulders to face the front of the mat, squaring them with the front edge. Your back foot should be parallel to the back edge of the mat.
  4. Inhaling, bend your right knee, stacking it directly over your right ankle.Aim to create a 90-degree angle with your front leg, keeping the knee bent with the ankle. There should not be any strain on the bent knee. Ensure your right leg is not beyond your right toes. Feel a good stretch.
  5. Ground the outer edge of your left foot into the mat, allowing the heel to rest at a slight angle.This will help to maintain balance in the pose.
  6. Inhaling, raise both arms straight overhead, reaching upper arms towards the sky. Keep your palms facing each other, or allow them to touch.
  7. Lift your chest and engage your core muscles, avoiding compression in the lower back. Gently tilt your pelvis down to lengthen the lower back.
  8. Keep your gaze forward, slightly upward, or in a neutral position, keeping your neck relaxed and aligned with the spine.
  9. Hold the pose for a few breaths and maintain a steady breath while focusing on balance and alignment.
  10. To exit the pose, exhale as you lower your arms and step your left foot forward to meet the right foot at the top of your mat. Repeat on the other side.

What are the Benefits of Virabhadrasana I?

  • Strengthening the Legs: Virabhadrasana I engages the muscles of the legs, particularly the quadriceps, hamstrings, and calf muscles. Holding the pose brings strength and endurance to our legs.
  • Hip Flexibility: The external rotation of hip joints brings a lot of flexibility into the thigh and hip muscles.
  • Core Engagement: Since the core is engaged throughout the practice, it is good for toning the abdominal area.
  • Chest and Shoulder Opening: Raising the arms overhead opens chest and shoulder to improve respiratory health.
  • Improved Balance and Coordination: The balance and stability needed for the pose helps our overall well-being.
  • Enhanced Lung Capacity: The deep inhalation and exhalation increase lung capacity.
  • Increased Focus and Concentration: Balancing in the pose helps us to increase our mental focus and concentration.
  • Boosted Self-Confidence: The pose’s powerful and strong stance helps us build our inner strength and confidence.
  • Stress Reduction: The pose helps to reduce stress due to deep breathing.
  • Mind-Body Connection: Practicing this pose can help maintain an excellent mind-body connection for overall well-being.
  • Root Chakra Activation: The grounding nature of the pose aligns with the energy of the Muladhara (Root) chakra, promoting a sense of stability and security.
  • Activation of Manipura Chakra: The pose’s strong and empowered stance resonates with the qualities of the Manipura (Solar Plexus) chakra, fostering self-confidence and personal power.
  • Inner Warrior Activation: Symbolically, by practicing Virabhadrasana, I can help you tap into your inner warrior, encouraging you to face challenges with courage and determination.

Health Condition that Might Benefit from Virabhadrasana I

  • Flexibility Concerns: The hip-opening aspect of the pose can improve flexibility in the hip flexors and quadriceps. If you have tight hips, this pose can help increase flexibility around this area.
  • Mild Depression and Anxiety: Engaging in yoga poses like Virabhadrasana I encourages mindfulness, deep breathing, and mind-body connection. It gives a positive mindset.
  • Low Energy or Confidence: The empowering and strong stance of Virabhadrasana I can help boost self-confidence and increase feelings of empowerment. It encourages a sense of inner strength and determination.
  • Respiratory Issues: Deep inhalation and exhalation in the pose can help expand lung capacity and improve overall respiratory function.
  • Chakra Imbalances: The grounding aspect of the pose balances the Muladhara (Root) chakra, fostering feelings of stability and security. It also activates the Manipura (Solar Plexus) chakra, promoting self-confidence and personal power. It also improves the balance of the body.
  • Menstrual Discomfort: Due to stretching of the hips, the pose helps to ease menstrual discomfort around this area.
  • Stress and Fatigue: The pose has a very calming effect, so it helps to release stress and fatigue.

Safety and Precautions

  • High Blood Pressure: People with uncontrolled high blood pressure should be careful, as raising their arms can increase their blood pressure temporarily.
  • Heart Conditions: People with heart issues or cardiovascular conditions should approach this pose cautiously, as it involves the upper body.
  • Neck Issues: Proper alignment should be maintained; it will put extra stress around the neck area.
  • Shoulder Injuries: People with shoulder problems or limitations in shoulder mobility should be cautious when raising their arms overhead. Modify the arm position if not comfortable.
  • Knee Problems: Virabhadrasana I involves bending the front knee and putting weight over it, so people with acute knee pain should avoid the pose.
  • Hip Issues: Those with hip injuries or discomfort might find the hip-opening action of the pose challenging. Modify the pose.
  • Pregnancy: The lunge position can pressure the abdominal area and pelvis, so pregnant ladies should avoid the pose.
  • Balance Challenges: If you have severe balance difficulties or dizziness, practicing this pose without proper support might be unsafe. Use a wall or a chair for balance assistance.

Beginner’s Tips

  • Steady Foundation: Ensure a strong and balanced foundation by placing your feet hip-width apart and stepping the back foot back about 3 to 4 feet.
  • Alignment Matters: Focus on proper alignment. Your front heel should align with the arch of the back foot. Your front knee should be directly over your ankle, creating a 90-degree angle. Keep your arms parallel to each other.
  • Hips Square: Square your hips to the front of the mat, ensuring proper alignment.
  • Engage Your Core: For extra stability, always engage your core.
  • Soft Shoulders: Keep your shoulders relaxed and away from your ears.
  • Gaze: there should not be any strain on your neck. Keep your gaze either in front or slightly up.
  • Ground the Back Heel: To feel the stretch in calf muscles ground the back heel firmly and keep it actively involved.
  • Breathe: Maintain slow and controlled conscious breathing throughout the practice.
  • Modifications: You can always modify the pose whenever your body demands it.
  • Start with Short Holds: Start with a small hold and then increase it with more practice.
  • Practice Both Sides: Remember to practice Virabhadrasana I on both sides to create balance in your body.
  • Warm-Up: Before attempting the pose, warm up your body with gentle stretches and movements to prepare your muscles.
  • Practice Patience: Be patient with yourself as you improve your body positioning, balance, and flexibility over time.
  • Yoga Mat: Practice on a non-slip yoga mat to provide stability and cushioning for your feet.

Virabhadrasana I and the Breath

  • Stand in Tadasana. Inhale and exhale. While exhaling, lift your left leg at the back, and your right leg should stay forward. Simultaneously, bend your right leg, inhale and exhale, and lift your arms over your head. You can keep them apart or touch both the palms of your hands.
  • Inhale and exhale, relax your muscles, engage your core, and keep your spine lifted and chest open.
  • Keep your gaze up or forward. Bring your bent knee down and thigh parallel to the floor with each exhalation.
  • Maintain deep breaths and hold the pose for a few breaths.
  • Inhale and exhale. Bring your arms down and legs back to the starting position to release this pose. Relax.

Physical Alignment Principles of Virabhadrasana I

In this pose, you need to relax your chest with your shoulders. Then, elongate your spine by deep breathing and raise your hands. Practice Ujjai breathing. Pull your navel in, and keep your palms stretched over your head.
Keep your feet in a straight line. Maintain the alignment of your heels correctly and keep them firm on the floor. The bent knee should not be out of your ankle. Engage your feet and keep the back foot flexed and involved.

Common Mistakes

  • Do not rush into the pose too quickly. Practice a few warm-ups.
  • Do not overach your spine while looking up. Maintain deep breathing throughout the pose and involve your entire body in the pose. Relax in the pose. Focus on the alignment of the body.


  • High Lunge Variation: Instead of grounding the back foot, keep it engaged by just lifting it.This variation emphasizes hip flexor and quadriceps stretching in the back leg. Engage the core.
  • Cactus Arms Variation: Open your arms into a cactus shape as youraise yours. This variation adds a shoulder stretch and can help release tension in the upper back.
  • Elevated Arms Variation: Instead of raising your arms overhead, place your hands on your hips and gently lean back, creating a slight backbend.This variation opens the front of the body, stretches the hip flexors, and engages the core.
  • Bound Hands Variation: Bring your hands behind your back and interlace your fingers.Extend your arms behind you as you lean forward slightly, opening the chest and shoulders.This variation deepens the chest and shoulder opening while engaging the upper back muscles.
  • Warrior I with Twist: Bring your hands into a prayer position at your heart center.Twist your torso to the side of your front leg, placing your opposite elbow on the outside of the thigh for a gentle twist.This variation helps to add to spinal twists, thus helping in more spine mobility.
  • Warrior I with Backbend: Reach your arms overhead and gently lean back, creating a backbend.This variation adds a heart-opening element and can help improve spine and chest flexibility.
  • Warrior I with Hip Opener: Pull your back heel off the mat and internally rotate your back thigh, allowing your knee to open to the side.This variation helps to open the hips at the backside.

Preparatory Poses

Follow-Up Poses

Take Away

Through the strong and grounded stance, Virabhadrasana I incorporates a sense of physical strength and stability. As you hold the pose, visualize yourself facing challenges in life with the same strength and resolve. Virabhadrasana I encourages connection between your mind and body. Introduce your practice with purpose and clarity.

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Meera Watts
Meera Watts is the owner and founder of Siddhi Yoga International. She is known worldwide for her thought leadership in the wellness industry and was 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. She got the Top 100 Entrepreneur of Singapore award in 2022. Meera is a yoga teacher and therapist, though now she focuses primarily on leading Siddhi Yoga International, blogging and spending time with her family in Singapore.

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