Pose of the Week: Warrior 1

Pose of the Week: Warrior 1

In Yoga we teach non-violence and softness, so why do we have poses named as such in our class?

Warrior 1 represent a brave warrior who battled to end violence and suffering. Use this pose to remind youself to feel strong and brave in poses as well as find the softness in the strength.

Warrior 1 / Virabhadrasana I

Virabha = Wairror      Asana = Pose

What is Warrior 1?

Warrior 1 is a standing pose that it is an invigorating hip and heart opener. In full expression Warrior 1, the ankles, calves, thighs, groins, core, chest and shoulders are all ignited and engaged, allowing for opening to occur in our hips and hearts.

What are the benefits of Warrior 1?

  • Stretches the front of your body – chest and core
  • Strengthens the shoulders, arms, and the muscles of the back
  • Strengthens and stretches the thighs, calves, and ankles

How to do Warrior 1

  1. Begin in a standing position (Tadasana).
  2. Transfer the weight onto the right leg and step back with the left leg.
  3. Turn the foot of the left leg out about 45 degrees. Ensure that you feel stable and balanced. If you feel wobbly, step the feet wider apart.
  4. Bend the right knee, ensuring the hips are both still facing forwards.
  5. On an inhale raise the arms above the head and turn the palms inwards.
  6. If it is comfortable to do so, lift the head so the gaze is between the hands.
  7. Hold for 5 breaths or for as long as is comfortable for you.
  8. Slowly lower the arms, unbend the right knee and step the left foot in.
  9. Repeat on the opposite side.


Areas for caution

  • Balance – If you find it difficult to balance during this pose then move the legs wider apart and reduce the bend in the front leg.
  • Dizziness – If you experience dizziness or vertigo during this pose, then come out straight away and rest in Childs Pose.
  • High Blood Pressure – avoid lifting the hands above the head, keeping the hands in prayer position is a great alternative.
  • Shoulder and neck problems – If you notice pain in the shoulders or neck then lower the arms and refrain from look upwards