Virabhadrasana I

Warrior I Pose

Hips
Warrior I Pose demonstrated on a yoga mat
Right-side demonstration

How to do Warrior I Pose

  1. Point your right toes toward the front of the mat and ground your whole right foot.
  2. Angle your left toes outward about forty-five degrees and settle your left heel.
  3. Bend your right knee until it is over your right ankle.
  4. Aim your right knee in the same direction as your right toes.
  5. Keep your left leg active and press your left heel into the mat.
  6. Turn your chest toward the front without forcing your hips to face fully forward.
  7. Reach both arms upward, keeping space around your neck.
  8. Turn your palms to face each other.
  9. Keep your ribs over your pelvis rather than leaning your chest backward.
  10. Lower your arms and ease your right knee toward straight.

Benefits

Warrior one brings strength and flexibility into the same stance, from your feet up through your hips.

Further reading: Warrior 1 Pose | Virabhadrasana I

Variations

Use a shallower bend in your right knee if your left heel starts to lift.