Everything To Know About The Virabhadrasana I – Warrior I Pose

Sep/18/2021 / by Team SEEMA
Virabhadrasana I - Warrior I
Image credits: EkhartYoga

Virabhadrasana (Warrior I) I (veer-uh-buh-DRAHS-uh-nuh) is a standing yoga posture named after Virabhadra, a mythical Hindu warrior. Virabhadra, an avatar of the deity Shiva, was furious and strong, with a thousand limbs, hair, and fiery eyes. Warrior I converts this deity’s ferocity into a posture that promotes attention, power, and stability.

Warrior I Pose Advantages

Virabhadrasana I stretch and strengthen the thighs, ankles, and back while stretching the whole front half of the body. This is a strong standing position that improves stamina, balance, as well as coordination. It tones the belly, ankles, and foot arches. This position also expands the chest and lungs, which improves breathing capacity and energises the body. It may be beneficial for sciatica. It also promotes improved flexibility, endurance, and range of motion in the foot, as well as increased circulation by warming all of the muscles.

Warrior I induces intense focus in addition to the physical stance. Concentrating on your base and creating the posture from the ground up eliminates distractions and sharpens your energy. Your thoughts become more concentrated, peaceful, and clear.

How To Perform The Warrior I

  1. To begin, stand in Mountain Pose (Tadasana), feet hip-distance apart and arms at your sides. Allow your mind to relax. Maintain an awareness of the current moment. Breathe deeply and evenly, which will help to quiet your thoughts. Bring your attention within. Turn left.
  2. Exhale as you step your feet about 4 to 5 feet apart.
  3. Extend your right foot out 90 degrees, aiming your toes toward the top of the mat.
  4. At a 45-degree angle, pivot your left foot inward.
  5. Align your front heel with your rear foot’s arch. Maintain a forward-facing pelvis.
  6. Your left heel should bear the brunt of your weight. Then, while bending your right knee over your right ankle, exhale. Your shin should be parallel to the ground. Lift your feet’s arches while digging down through your ankles.
  7. Strive to reach up powerfully with your arms. Increase the width of your stomach, extend the sides of your waist, and elevate your chest. Maintain an active and reaching grip on your hands and fingertips.
  8. Maintain parallel arms or squeeze your hands together.
  9. Gently reposition your head and raise your eyes to your thumbs. Maintain a dip in your shoulders away from your ears. Consider squeezing your shoulder blades firmly inward.
  10. Maintain a straight back leg by pressing down via the outside border of your back foot.
  11. Maintain for a maximum of one minute.
  12. To exit the posture, apply pressure to your back heel and straighten your front leg. Your arms should be lowered. Turn to the left, reversing your foot position, and repeat on the other side for the same amount of time.

Adaptations & Modifications

Virabhadrasana I - Warrior I
Image credits: Yogateket

If you want to deepen the position or decrease the degree of effort, there are a few basic adjustments you may make. Make the following adjustments to discover the stance that fits best for you currently now:

  • If you’re having trouble keeping your back heel stable, lay it on a sandbag or solid blanket.
  • If your hips are really tight, move your front foot towards to the mat’s outside border, aligning your heels (instead of heel-to-arch). Step your feet apart as far as possible. This will provide you with more space to square your hips while you work on increasing your flexibility.
  • If your shoulders are tense, lift your arms shoulder-distance apart or wider.
  • If you’ve had a shoulder injury or are utilising this posture to strengthen and stretch your lower body, place your hands on your hips.

FAQs About Virabhadrasana I

What purpose does the warrior position serve?

Warrior I elongate the chest, lungs, shoulders, neck, abdomen, and groyne. Additionally, it strengthens the muscles of the shoulders, arms, and back, as well as the calves, ankles, and thighs.

Why is warrior posture so challenging?

Since the legs are performing two completely distinct functions. Apart from the fact that the front leg is bent as well as the rear leg is straight, the leg muscle motions required to drive the pelvis level and forward are somewhat different in each leg.

What does the warrior stance imply?

Warrior Pose is a collection of connected lunging standing asanas used in contemporary yoga to commemorate the deeds of a mythological warrior named Virabhadra.

How long should the warrior position be maintained?

Hold these positions, particularly the three Virabhadrasana (Warrior Pose), for at least 20 seconds or as long as possible to rekindle your willpower. Increase your hold periods gradually to develop endurance.


Warrior, I may be a very effective method of increasing attention, balance, and focus. It builds strength across the board – physical, mental, emotional, and spiritual. Regular practise of this position will assist you in meeting the obstacles of everyday life with calmness and composure.

To learn more about other yoga poses and their benefits, keep reading Seema.


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