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Virabhadrasana I "Warrior I Pose"

Posted on July 30 2019

Pronunciation: (vee-rahb-had-RAHS-ana)


Also called:

  • Raised Arms Warrior Pose
  • Virabhadrasana A
  • Virabhadrasana 1
  • Warrior 1



  • Beginner





Benefits: As with other Warrior poses, this stretches and strengthens your thighs, calves, and ankles, as well as your shoulders, arms, and back.  It is a great stretch for the abdomen, neck, heart, and shoulders. This pose helps to develop your core and balance. 

How it's done:

  • Begin in Mountain Pose at the front of your mat
  • Take a big step backward with your right leg, and bend left knee so you are in a lunge position, aligning knee over the left ankle
  • Align your heels and then turn your right heel out 60 degrees (please note that although the pictured model's heel is lifted, your heel should remain down)
  • Your hips should be squared and facing forward
  • Your arms are lifted above your head, with biceps in line with your ears
  • Your hands can be palms together, touching, or separate, fingertips open or closed
  • Shoulders are relaxed


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