Warrior IVirabhadrasana I

Warrior I (Virabhadrasana I) is a grounding standing pose where the front knee bends over the ankle, the back foot roots at an angle, and the arms reach overhead. It works to strengthen the legs and glutes, open the hip flexors and chest, and lengthen the spine. Practised on both sides, it builds stamina, posture and steady focus. Taught with safe-range cues, women-first, in Kolathur.

1. 1
   Step the foot back

   From standing, step one foot far back and ground both feet, turning the hips to face forward with your hands on your hips.

   ↓ Exhale
2. 2
   Bend the front knee

   Bend the front knee so it stacks directly over the ankle, keeping the back leg straight and strong and the hips squaring forward.

   ↓ Exhale
3. 3
   Reach the arms up

   Sweep both arms up overhead alongside the ears, palms facing, lift the chest and lengthen the spine.

   ↑ Inhale
4. 4
   Hold and switch

   Soften the gaze gently upward and hold, breathing steadily, then step forward to release and repeat on the other side.

   • Hold

The breath leads the movement: inhale as you open and lift, exhale as you fold and lower. One full round repeats the sequence leading with the other leg.

• ✓Strengthens the legs, glutes and ankles while you hold a steady stance
• ✓Stretches the back-leg hamstring and calf and opens the front-hip flexors
• ✓Lengthens the torso from the psoas to the chest as the arms reach up
• ✓Supports better posture and can counteract long hours of sitting
• ✓Builds stamina and steady, focused breathing over a sustained hold

• Keep the front knee tracking over the ankle, never collapsing past the toes or inward
• If shoulders or neck feel strained reaching up, keep the hands on the hips or shoulder-width apart
• Go gently or shorten the stance with knee, hip, high blood pressure or balance concerns

This is general guidance, not medical advice. If in doubt, check with your doctor.

Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.