Warrior I
Vīrabhadrāsana Iवीरभद्रासन
A grounded lunge with the arms lifted, equal parts strength and upward reach.
- Foundational
- 30–45 seconds each side
- Difficulty 2 of 5
General guidance only — work within a range that feels stable and pain-free.
How to practice
- 01
Step the left foot back into a lunge, front knee bent over the ankle.
- 02
Turn the back foot in about 45 degrees and press its outer edge down.
- 03
Square the hips toward the front edge of the mat as much as feels comfortable.
- 04
Reach both arms overhead, palms facing each other or touching.
- 05
Lift the chest, lengthen the tailbone, and soften the shoulders away from the ears.
Benefits
- Strengthens legs, hips and the back
- Stretches the hip flexors of the back leg
- Opens the chest and shoulders
- Builds stamina and a sense of direction
Breath
Inhale to rise taller through the arms; exhale to sink a little deeper into the legs.
Cautions
Variations
- Hands at heart
- Easier on the shoulders and helps focus on the legs.
- Short stance
- Reduce the distance between the feet to protect the lower back.
The practice letter
One email a month: a sequence to try, one pose explained properly, and something worth reading. No offers, no countdowns.