Hatha Yoga Positions: Virabhadrasana 1 - Warrior I

By Kira Lis

Virabhadrasana 1 -- Warrior I

This is one of 3 warrior postures. It is sometimes called the male warrior.

Stand in Tadasana/Mountain with your arms overhead. Feel strong in this posture. Feel grounded and supported.

Step forward about 3 feet with your right foot. This is your "leading foot". Your right foot is flat on the ground, but your left heel has come off the ground.

Bend your right/leading knee and sink down with your torso, allowing your sitz bones and your tailbone to become heavy and relax. Your leading knee should be just above your leading ankle and foot. You don't want your knee to extend forward beyond your foot or be too far behind your foot.

Press down solidly with your right foot.

Now, about that torso, it should be straight. Your hipbones are pressing forward. Your chest is pressing forward. Your shoulders are relaxed (ha!) as your arms are straight beside your ears. The crown of your head is pressing upward.

Your buttocks is squeezed. This helps to protect your lower back. Your spine is elongated.

What about the back foot? Press your back (left) heel downward. It probably won't reach the floor. Just press in that direction. And press the back of your left knee up.

This is a very powerful position. You are the peaceful warrior. You can sit in this posture for about 5 breaths (or so). Forget how your body feels for a moment. Just breathe in this posture. You are determined. You are invincible. You are strong. Yet you are relaxed. You are relaxing into this posture of strength. You are calm. You are in control.

Now, after 5 breaths (or so), press down on your leading foot and push yourself back up to standing. Let your arms come down to your sides and let the palms relax open to the front. Let your eyes close. And let go of the posture.

After a moment or so, repeat this posture on the other side with your left foot as the leading foot.