How to Do Warrior Pose in Yoga

Warrior I or Virabhadrasana I is a focused and strengthening pose that helps create a connection between you and the energies of the Earth.

Table of Contents

Steps

Stand up straight, feet close together on the mat. You should stand at one end so that the mat stretches behind you. Keep your feet close together, shoulders relaxed and straight. This is also known as mountain pose.

This article will show you how to do warrior pose with your left foot in front. You can reverse the position of your legs if you want.

Place right foot behind, rotate foot to right side. The big toe of the right foot should be about 45 degrees diagonally from the left foot, which is pointing straight ahead. You need to spread your legs back wide enough so that the back leg is stretched and the front knee is slightly bent. Both feet should be fixed on the floor.

You can rotate your back leg further (nearly to a right angle) if you have flexible legs. However, the most important thing is that your feet are firmly on the floor.
You can also start with your feet wide apart, facing the side of the mat instead of the front. If you’re doing this step, you’ll need to rotate your legs into a warrior pose (right foot at a 45-degree angle and left foot forward) instead of putting your foot back.

Lower your body so that the front knee is vertical with the foot forming a nearly 90-degree angle. Lower your hips to the floor and bend your front knee. The kneecap should be in line with the ankle, causing the lower leg to form a straight line.

You can adjust the position of the rear foot to feel more comfortable. The back knee should only be slightly bent, not fully extended.

Rotate your upper body so that your hips and shoulders are facing straight ahead. The hips and shoulders should line up with the big toe of the front foot in the same direction. Place your hands on your hips to rotate your body straight forward.

Gently bring your feet apart on the mat. Your feet should be fixed on the mat. Perform this step as if you were trying to tear the rug in half by pulling the rug in both directions with your feet. If you can’t do this, you need to adjust your posture so that your feet can stand firmly on the ground.

Slowly raise your arms above your head. On the next inhale, raise your hands above your head so that the palms are facing each other at shoulder width. Look straight ahead and focus on absorbing the energy of this pose.

Stretch your body a little more with each exhale. When exhaling, you need to relax your body a little to perform this pose more accurately. When the tailbone is facing the floor, try to flex the front part of your hips and the abdomen near the pelvis. Tilt your head back and look up at your fingertips. Stretch your body upwards with your midback and arm muscles to feel the space in your spine as if you were trying to stretch your spine a little. Hold this pose for 5 to 10 breaths.

Remember that correct posture is much more important than trying to stretch your body. Correct posture will help you become more flexible without injury. When performing this pose, you should pay attention to the following:

Breathe evenly and deeply.
Keep your spine straight.
Turn your shoulders back and push your chest out to breathe easily.
Keep the knees above the ankles, not at the sides or front.
Raise your chin so that it is parallel to the floor.

Things you need

Yoga carpet

Steps

Things you need

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