top of page

Warrior 1



Foot to Hip : Front leg neutral, knee flexed (bent), hip flexed. Back leg inwardly rotated, knee extended, hip extended. Ground feet, spread weight evenly, lift arches.
Spine : Upright extension. Engagement of abdominals to support and to twist chest forward.
Shoulder to Hand : Shoulder flexion (arms raised above head) Elbow extension. Strong arms.


Virabhadra, is a mythical warrior, said to be the fierce form of Lord Shiva. Warrior I Pose is one of the three Warrior Poses: Virabhadrasana I, is his arrival, with swords in both hands, thrusting his way up through the earth from below. Virabhadrasana II, he sights his opponent. (Daksha) Virabhadrasana III, moving swiftly and precisely, he decapitates Daksha with his sword.

This standing asymmetrical pose is great for strengthening the thighs and calves. Due to the position of the back leg, this pose gives a mild extension to the spine


Foot to Hip : Play with inward angle of back foot. The more turned in, the more the pelvis will turn forward. Raise on to toes front foot. Widen/narrow stance.
Spine : Cat Cow. Side bends. Twist. Lean forward / back.
Shoulder to Hand : Straight arm, cactus, interlaced.


- Shorten stance will make it easier on the front leg due to the knee being less flexed and easier actions at the pelvis; less of a backbend. A shorter stance also allows easier grounding of the back heel due to the angle of the back leg and foot.
- A wider base (side to side) gives a more stable foundation.


Further the stance (front to back) keeping traditional alignment.
High Lunge

Warrior 1
bottom of page