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POSES DIRECTORY
STANDING POSES
Warrior 1 | Virabhadrasana 1
Warrior 1 is a fundamental standing posture that stretches the arches, ankles, knees and thighs. This is also a good pose for broadening the chest and stretching the hips and shoulders. Additionally, warrior 1 helps build endurance.
Sanskrit: virabhadrasana 1
Drishti: forward or upward
Counterpose: downward facing dog
Materials
- yoga mat
Instructions
- Stand in mountain pose.
- Inhale, step your right foot forward. Turn the heel of your left foot in slightly so that it's about 45 degrees angle.
- Exhale and bend your right knee to about 90 degrees. Next, extend both arms overhead while keeping the legs engaged. Root your tailbone down and engage the core while keeping the arms straight.
- Hold for several breaths and repeat on the other side.
Notes
Variations: for a gentle variation, only keep a slight bend on the front knee, depending on your comfort level. Other variations include cactus and eagle arms.
Preparatory poses: downward facing dog, runner's lunge
Follow-up poses: low plank, warrior 3