POSTURE BREAKDOWN: Warrior 1 (Virabhadrasana 1)

Warrior 1 (Virabhadrasana 1)


  1. Starting in Mountain Pose (Tadasana), step back with one foot about 3-4 feet behind you (using right foot for this example).
  2. Right foot is at a 45 degree angle and left foot is pointing forward. The heels of your feet are in line with each other.
  3. Your right heel is reaching down towards the ground and you are pressing down with the outer edge of your right foot.
  4. Left knee is bent and directly above the left ankle.
  5. Right leg is straight and right knee is engaged and lifted.
  6. Hips, ribs, and shoulders are squared to the front of your mat.
  7. Arms are straight up and hands are reaching up towards the sky.
  8. Fingers are engaged and the pinkie edge of your hands are facing the front of your mat and reaching up towards the sky.
  9. Gaze is strong and straight ahead.
  10. Shoulders are relaxed and away from your ears.
  11. Hold for 3-8 breaths.
  12. After 3-8 breaths, step your right foot forward to Mountain Pose or open up to Warrior 2.

Benefits (Source: Yoga Journal)

  • Overall great pose to strengthen and stretch multiple parts of your body 

Prep Poses (do these before W1)

Follow-Up Poses (do these after W1)

  • Any poses - however, a popular transition after W1 is W2 or W3