How to Achieve the Perfect Warrior 1 Pose

Virabhadrasana or Warrior 1 Pose requires a mix of confidence and flexibility. It takes a bit of practice to properly position yourself within the pose as well as seamlessly transition into Warrior 2.  

Young woman doing yoga in the park in a warrior 1 pose - Warrior 1 Pose - Yoga - ILYNSI Yoga


  • Helps to fully expand the chest and assists in deep breathing
  • Relieves stiffness in the shoulders, back, and neck
  • Tones the ankles, knees, hips, and thighs
  • Increases stamina
  • Strengthens the shoulders, arms, thighs, arms, and calves
  • Stretches the groin, belly, and chest

The Pose

  • Option 1, from Downward Facing Dog inhale and step one foot in between the finger tips and position the back foot at a 45 degree angle then circle the arms to the sides and up
  • Option 2, from Mountain Pose, take one foot 3 to 4 feet backwards and position at a 45 degree angle
  • Keep the back toes pointing to the front
  • Make sure that the front foot is placed firmly on the floor with the knees bent directly over the ankle
  • Ensure that there is heel to heel alignment between both legs
  • Press the outside edge of the back foot firmly down on the floor with the leg straight and muscles active
  • Square the hips and torso towards the front
  • Push the sit bones down
  • Arms are straight, palms together, shoulder blades moving down the back
  • Roll the shoulder back and down towards the hips while expanding the chest upward
  • Gaze at the fingertips 
  • Find a slight bend in your back
  • Push the belly button to the spine to maintain proper spinal posture

Breaths: Aim for 1 to 5 breaths

Avoid: If you have knee, lower back, or shoulder issues


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