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Tips on how to Do Warrior 1 Pose (Video Tutorial)

Warrior 1 Pose is a basic standing posture seen in most Vinyasa, Hatha and Ashtanga yoga lessons. It’s one of many main postures within the Solar Salutation B sequence. This standing foundational yoga pose is filled with advantages for the physique and thoughts.

Though Warrior 1 Pose is taken into account a newbie’s pose, discovering correct alignment will proceed to problem even probably the most expertise yoga practitioner.

There are three poses within the Warrior collection: Warrior 1, Warrior 2, and Warrior 3. Warrior 2 is probably the most generally practiced, and can also be a foundational standing pose. Warrior 3 is a balancing standing pose.

And whereas Warrior 1 and Warrior 2 could look comparable at first look, the numerous variations between the 2 poses are what you must give attention to on this yoga pose tutorial. There are key postural nuances between Warrior 1 and a couple of, such because the shoulder, hips, and heel alignment.

There’s rather a lot that goes into getting your Warrior 1 Pose arrange accurately. Learn on for all the small print you want for a protected and highly effective Warrior 1 Pose, in addition to advantages, contraindications, modifications and variations.


Warrior 1 Pose at a Look

Sanskrit Identify: Virabhadrasana 1 or Virabhadrasana A
Pronunciation: veer-ah-bah-drahs-anna one
Targets the Physique: Full physique engagement that strengthens and stretches whereas enhancing stability and focus
Muscle Teams Concerned: Shoulders, Arms, Backbone, Hip Flexors, Glutes, Quadriceps, Hamstrings
Nuances: Alignment of toes and squaring of hips

Wish to study extra about Sanskrit? Listed below are 30 Sanskrit Phrases Generally Utilized in Yoga Outlined and Defined

Right here’s Tips on how to Entry Warrior 1 Pose:

  • Begin in Mountain Pose (Tadasana) dealing with the entrance quick finish of your mat together with your arms in your hips
  • Take a medium dimension step again together with your left foot
  • The step again needs to be sufficiently big that you simply really feel a pleasant stretch by means of the left hip and quad however that the stance feels secure
  • Place your left foot at a couple of 45 diploma angle
  • Press your left heel firmly into the mat
  • Verify the alignment of your hips as your left hip could have moved again once you took your step
  • Rotate your pelvis as wanted by pulling the best hip again and left hip ahead till each hip factors are roughly dealing with the entrance of your mat
  • Elevate by means of the left knee cap, thigh and quad to straighten your left leg
  • Press down by means of the massive toe and pinkie toe mound of your left foot
  • Elevate gently by means of the arch of your again foot to forestall over-pronation (the place the foot rolls to far inward in the direction of the arch)
  • Bend by means of the best leg
  • Stack your proper knee immediately over your ankle
  • In case your knee extends past your ankle then transfer your entrance foot ahead till the knee stays in keeping with the ankle
  • If you end up prepared, elevate your arms overhead together with your palms dealing with one another
  • Solely elevate the arms as excessive as they will comfortably go earlier than the shoulders elevate an excessive amount of in the direction of the ears or your ribs start to flare
  • Activate your back and front physique core to discover a light but supportive aspect physique lengthening and chest opening
  • Elevate the hip factors and preserve size by means of the tailbone to forestall compression within the decrease backbone
  • Launch stress although your neck and jaw
  • Gaze (Drishti) both immediately forward at eye degree, or look overhead at your arms
  • As you maintain the pose press equally into each toes and legs
  • Take full and regular breaths all through the period of the pose
  • If you end up prepared, return to Mountain Pose earlier than attempting the opposite aspect


Able to Follow? Verify Out Warrior 1 Pose (And Extra Poses) In The Studying Yoga Video Sequence

Learning Yoga

With Ashton August & Alec Vishal Rouben

Yoga Class

Make sure to take a look at YA Courses’ Studying Yoga collection, a complete workshop-style program that breaks down over 30 of the commonest, foundational yoga poses. Get began with this standing posture, Warrior 1 Pose.

Warrior 1 Pose Advantages

Warrior 1 Pose is filled with advantages.

It’s a multipurpose pose that each stretches and strengthens the physique. The chest, lungs, shoulders, neck, core, backbone and groin all obtain a beautiful stretch whereas doing this pose. The shoulders, arms, thighs, calves and ankles are all strengthened from holding Warrior 1 Pose.

The strengthening and stretching points of Warrior 1 Pose assist enhance your general vary of movement.


Past strengthening and stretching our stability is challenged the longer we maintain the pose. Warrior 1 Pose additionally builds proprioception and physique consciousness, as we activate our again leg with out seeing it. Past the bodily advantages, holding correct alignment on this pose helps to construct focus and a sense of energy.


This pose could put an excessive amount of pressure on the hips, knees, or shoulders when you’ve got any accidents to these areas. Elevating the arms overhead mixed with the lengthening of the chest can have an effect on blood strain or bronchial asthma in some people with underlying situations. Being pregnant shifts your heart of gravity ahead which can have an effect on your stability and alignment within the pose.

Proceed slowly and modify as needed for any of those conditions.


Tips on how to Modify Warrior 1

It’s essential to hear and reply to your physique whereas in Warrior 1 Pose. Retaining a protracted stance, sustaining completely impartial hips, or lifting your arms overhead by your ears might not be proper to your physique composition or construction.

Attempt these choices to assist modify the pose:

  • To assist discover impartial hips widen your stance by stepping your again leg in the direction of the lengthy aspect of your mat
  • Shorten your stance as a lot as wanted by taking a shorter step again to assist with alignment or stability
  • Hold your arms in your hips or transfer to prayer at coronary heart heart if lifting your arms overhead causes shoulder discomfort or pinching within the neck
  • Relaxation your arms on a chair, face the wall and press your arms into the wall, or press your again heel right into a wall to offer extra help for balancing on this pose
  • If putting the again heel on the ground creates an excessive amount of pressure on the hips, ankle, or decrease again contemplate substituting this pose with Crescent Lunge Pose (Ashta Chandrasana)



In Ashtanga traditions, the arms are lifted with the palms touching one another. With the arms immediately overhead your gaze shifts to your thumbs. One other frequent entrance into this pose is from Downward Going through Canine Pose (Adho Mukha Svanasana).

For this entrance, step your proper foot ahead and place it on the bottom between your legs. Along with your inhale you elevate your chest as much as standing as you attain your arms overhead.

Every particular person’s Warrior 1 Pose will look barely completely different. With apply you could possibly lengthen the area between your back and front toes, sq. the hips extra to the entrance of the mat, or bend the entrance knee absolutely to 90 levels.

Closing Data and Ideas for Virabhadrasana 1:

Virabhadrasana is the title given to a warrior from the Hindu custom. Mentioned to be born out of a lock of Shiva’s hair, Virabhadrasana was created to hunt revenge for the embarrassment and dying of his beloved spouse, Sati. Though particulars of the parable differ between accounts, Virabhadrasana is seen as a fierce and highly effective warrior.

  • As you maintain this pose your entrance knee could start to flare to the best or left shedding its alignment over your ankle, peek down at your knee and make any changes to maintain it in keeping with your ankle
  • Generally we focus an excessive amount of on entrance leg and arms and launch our supporting core muscle tissue, test in together with your core on every exhale to maintain the backbone supported and chest opening protected
  • We are inclined to neglect about our again leg since we cant see it, discover equanimity within the pose by equally activating each legs

Wish to study extra yoga poses? Right here is the total on-line Studying Yoga program on YA Courses.

We will embody the braveness of a warrior in our personal life as we rise up towards our personal private battles. The power and dedication gained by means of this pose on our mat helps us to bravely face these battles when off the mat.


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