Virabhadrasana (a)

Warrior I Pose

step by step

1 Go into Tadasana. Upon exhaling, take a large step with your right leg towards the back of your mat. The distance between the two legs should be the equivalent of about the length of one leg. Turn the toes of your right foot frontwards with your heel slightly lifted off the ground.
2 Turn your hips towards the left foot so that they are facing forward.
3 Upon inhaling, lift the arms up, keeping them parallel to each other at shoulder-width apart. Roll your shoulder blades back and relax the shoulders.
4 Upon exhaling, engage the abs and bend your left knee. Go slightly down on your knee. The shin is perpendicular to the ground and the right thigh is parallel to it. They should form a 90-degree angle.
5 The head remains in a neutral position and the gaze is fixed, stable, directly in front of you. You can also tilt your head back slightly and lift your gaze up to the sky. Maintain the pose for 30 seconds or 1 minute.
6 Repeat the same steps on the other side with your right leg in front.


  • Develops endurance and improves balance.
  • Helps develop self-confidence and provides a feeling of strength and stability.
  • Strengthens the shoulders, arms, thighs and ankles.

contraindictions and warnings

  • Be careful if you have heart problems.
  • High blood pressure.
  • Shoulder injuries.

Related content

Comments are disabled