Traditional
Warrior I
Virabhadrasana I
Bend the front knee, root through the back foot, and lift the arms overhead.
- Benefits
- Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for building confidence.
- Props
- No-props
- Hold Time
- 5 to 8 breaths
- Cautions and Contraindications
- Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
- Entering Warrior I
- Step one foot forward and one foot back into a long stance. Turn the back foot out slightly and bend the front knee. Square the chest forward and lift the arms overhead. Take a steady inhale to create length, then use the exhale to settle into the final shape.
- Exiting Warrior I
- Lower the arms and straighten the front leg. Step forward or pivot the feet to switch sides. Pause in a neutral position for a moment before continuing.