Warrior I

Virabhadrasana A

Warrior I bends the front knee deeply with the back foot angled down and the arms reaching overhead, hips facing forward. It builds strength and stability in the legs while opening the hip flexors and chest. Grounding the back heel supports the lift of the arms and heart.

Alignment cues

• Bend the front knee over the ankle, back foot at 45 degrees
• Square the hips toward the front of the mat
• Sweep the arms overhead and lift the chest

Benefits

• Strengthens the legs and glutes
• Opens the hip flexors and chest
• Builds stamina and focus

Modifications

• Shorten the stance for more stability
• Keep the back heel slightly turned in if the hip resists squaring