How to Do Virabhadrasana I Pose | Warrior 1 Pose

How to Do Virabhadrasana I Pose

It’s time to workshop Virabhadrasana I (translated to Warrior 1), the dynamic and energising Yoga pose (Asana) that unleashes your inner strength and resilience. In this quick guide, we’ll dive into the step-by-step process to practise Virabhadrasana 1 safely and effectively. We’ll also look at the benefits it can bring to your physical and mental well-being.

During our 200 Hour Online Yoga Teacher Training Program we break down 108 postures within weekly Posture Workshops. Our Trainees LOVE this part of the program. This process allows our Trainees to understand and learn how to practise and teach each particular pose. You see, a Teacher Training isn’t just about becoming a Yoga Teacher, it’s also about deepening your own personal practice.

Within our training we ensure that the safety of students is of the utmost important, this means that during these posture workshops we share many variations and modifications for each pose. Our Trainees are gaining knowledge and skills that will help forge them into more effective and inclusive teachers. Not to mention, we have A LOT of fun during these workshops! 

So let’s get into just ONE of the many poses you can practise during your Yoga Asana… roll out your yoga mat, and let’s workshop Warrior 1 pose!

How to Do Virabhadrasana I Pose

Before we share the benefits of Virabhadrasana 1, let’s focus on practising the pose itself. Follow these simple steps to find your Warrior 1 pose with steadiness and ease.

  1. Start by standing tall at the short edge, top of your mat, feet hip-width apart, and arms relaxed by your sides. Take a deep breath in, grounding yourself and allowing your mind to settle into the present moment. Exhale here.
  2. Inhale to prepare, bring hands to heart, taking the weight into your right leg, exhale take a generous step back with your left foot. Starting in a High Lunge pose. So your left leg is long behind you and your right leg bent at a 90-degree angle.
  3. Inhale, then exhale, plug your left foot down into the ground at approximately a 45-degree angle, ensuring it remains firmly grounded.
  4. Inhale to raise both your arms overhead, extending them towards the sky. Allow your shoulder blades to gently glide down your back, lengthening your spine and opening your heart.
  5. You want to feel as if your right hip is pulling back and your left hip is drawing forward, squaring your hips. If you need, shuffle your right foot a little wider to make this feel easier. Your shoulders should be square above your hips.
  6. Direct your gaze (your Drishti focus) forward toward your horizon line, keeping your focus steady and determined.
  7. Also ensure that you’re not arching your spine too much, your core should be switched on, drawing the belly button inward and up and keeping a rib to hip connection (if the ribs are flaring, drop them down toward the hips).
  8. Hold your Virabhadrasana I pose for 5-10 breaths, breathing in and out through your nose if you can. With each breath, deepen your connection to the Earth beneath you and feel the warrior energy from within! Feel that strength, that confidence growing!
  9. To release the pose, inhale hands back to heart and exhale to hold. Inhale come onto the back toes (High Lunge once again), and move the weight into the right leg. Exhale to step your left foot forward to meet the right. 
  10.  Now, it’s time to switch sides and repeat the sequence.

How to Do Virabhadrasana I Pose

The Benefits of Virabhadrasana I

Warrior 1 is a strength building Yoga posture (Asana). When practised consistently you’ll experience amazing benefits! 

  1. Strengthens Your Legs: Virabhadrasana I engages your quadriceps, hamstrings and glutes. If you thought the only way to get strong legs was to squat, you need to try Warrior 1! strengthening your legs from within.
  2. Strengthens your Core!  Warrior 1 activates your core muscles, improving stability and balance.
  3. Expands Your Chest and Lungs: The extended arms in Warrior I can open up your chest, which in turn can increase lung capacity and promote deeper, more expansive breaths. This can enhance your respiratory health.
  4. Boosts Confidence and Inner Power: As you hold this pose, you will notice the fiery spirit required to keep your composure and not give up. This pose encourages you to tap into your strength and courage. Practising Virabhadrasana 1 regularly can empower you to face challenges head-on and cultivate self-confidence.
  5. Improves Posture and Spinal Alignment: Virabhadrasana I encourages alignment of the spine, strengthening of the glutes and a stretching of the hip flexors. This means it can help alleviate common posture issues caused by the sedentary lifestyles most of us are living. 
  6. Concentration and Mental Focus: Like with most Asana, the concentration required to hold any pose can encourage you to quiet the mind and find a deep focus. Regular practise of any pose can improve your ability to stay present, reducing mental cloudiness and instead increasing focus in everyday life.
  7. Relieves Stress and Anxiety: ALL Yoga Asana helps reduce stress and anxiety. We have written about this SO many times. If you struggle to manage your stress… try Yoga! 

Some of our all time favourite Yoga flow classes include Warrior 1. It’s a pose that can be repeated within classes with many variations. To try out one of our slow flow classes which is perfect for Desk Workers, head here. When you sign up with your name and email we will instantly send you a copy of the Yoga class to do at home.

Once you do that class, then you might like to try something a little more, like our Warrior Goddess Yoga class inside our MerryBody App


If you loved this guide, you might want to check out this guide on Gas Releasing Pose (perfect for when you’re feeling bloated!). 

Always merrymaking,

Emma + Carla

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