Virabhadrasana 1

What is Virabhadrasana 1 or the Warrior 1 pose?

Vira = Hero or Warrior or Vigorous and Courageous; Bhadra = good or auspicious; Asana = Pose

As the name suggests, you have to pose like a warrior in this yoga pose. The Virabhadrasana I pose helps energize you and improves your blood circulation throughout the day and keeps your mood fresh.

With this small introduction, let us move on to the steps involved in this asana.

Instructions for Virabhadrasana 1

Here is how you can practice this pose in your everyday yoga routine.

Virabhadrasana - 1
  1. Begin by standing straight with legs spread out. Now try to maintain a distance of at least 3 feet between the two feet. 
  2. Raise the hands above the head and the palms facing each other.
  3. Turn to your left and slowly rotate the left foot around 90 degrees to the left such that it is aligned with the chest. 
  4. Turn the right foot slightly (around 15 degrees) towards the inside.
  5. After this bend your left knee till the thighs are parallel to the ground. The right leg should remain straight.
    Don’t worry, it isn’t as tough as it is looking. Let’s continue. 
  6. The head, the chest, the left knee, and the left foot should be aligned in one direction. Bring your palms closer and make them touch each other. 
  7. Remain in this position for a few breaths. Keep it slow and deep. 
  8. To release, raise yourself up and straighten your left knee. To go back to the original position, turn to the right.
  9. Repeat the same steps on the other side.

Great, you did it!

You can also find the detailed instructions in the following video made by Yog4Lyf Yoga Instructor, Mr Rahul:

Warrior Pose 1/Virabhadrasana 1 | Yoga for Strength | Yoga for Leg Flexibility | Yog4Lyf


Bravo! You have learned to do an amazing pose just now. Let us provide some dose of motivation to keep doing it every day:

Virabhadrasana - 1
  • It stretches your chest, lungs, shoulders, neck, belly, and groin.
  • This asana tones the abdomen and outer hips. 
  • It improves the balance of the body and helps increase stamina. 
  • Warrior I develops concentration and balance.
  • It releases happy hormones which make us happy.
  • It is also an energizing pose, allowing better breathing and circulation.


We know you are excited to do this pose in your next session, but here are a few things you must take care of while performing this asana. 

  • High blood pressure patients should avoid this posture.
  • If you are suffering or had recently suffered from diarrhea, try avoiding this pose.
  • People with recent or chronic injury to the hips, knees, back, or shoulders should not perform it.
  • Avoid practicing it if you’re suffering from spinal ailments


Balancing in this yoga pose could be a challenge for beginners. But, you must keep practicing. You can get started by using props such as chairs or blocks.

PS: You can do it!

Share with your friends and family to encourage them into doing a healthy task.

Happy Yogaing!

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