Virabhadrasana I (Warrior I)

(veer-AH-bah-DRAS-ana)  / vira = “hero” + bhadra = “friend”


  • Stand at the front of your mat in Mountain Pose (tadasana).
  • Step the right foot back 3-4 feet, keeping the heel lifted.
  • Square the shoulders and pelvis facing forward.
  • Draw the belly in, lengthen the tailbone.
  • Raise the hands palms down overhead, turing palms toward each other as you reach the top.
  • INHALE and lift yourself a bit from the heart (chest) towards the sky.
  • Lift the shoulder blades and push them back into the body.
  • Shoulders should be away from the ears.
  • Tighten the quadriceps.
  • EXHALE and bend the knee to 90 degrees from the right buttock, , keeping the belly drawn in.
  • The calf and thigh should form a 90 degree angle.
  • Readjust your tailbone to be tucked back under if necessary.
  • Place the right heel down, turing your toes slightly to the right.
  • Activate that back leg by pushing into the mat with your pinky toe.
  • The balance of weight should be equally distributed between both legs.
  • Gaze (Drishti (DRISH-ti)) towards your hands but don’t strain your neck backward.

Coming out of Virabhadrasana

  • INHALE and stretch your arms back down to your sides.
  • Bring your right leg forward and bring your feet back together.
  • Return to Tadasana.
Virabhadrasana 1 (Warrior 1)