Named after the warrior Virabhadra, Warrior I combines a strong front-leg lunge with a gentle backbend through the chest. The back foot roots, the front thigh works, and the arms rise like a spear of attention.
Stay with the breath. If the shoulders tighten, keep the hands at the heart instead of overhead.
How to practise
- From Tadasana, step the left foot back 3–4 feet. Turn the left foot out about 45°.
- Bend the right knee so it stacks over the ankle. Square the hips toward the front.
- Inhale and raise both arms, palms facing each other. Lift the chest.
- Draw the lower ribs in so the lower back does not dump. Gaze forward or slightly up.
- Exhale to step forward. Repeat on the other side.
Hold 20–40 seconds on each side. Repeat 2 rounds.
Benefits
- Strengthens thighs, calves, glutes and ankles
- Stretches hip flexors and the front of the back leg
- Opens the chest and shoulders
- Builds stamina, focus and inner confidence
Precautions
Do not let the front knee cave inward. Shorten the stance if the lower back hurts. Avoid deep lunges in recent hip or knee injury.
