Virabhadrasana was named after a mighty warrior, Virabhadra. Warrior I is said to symbolize our individual ability to overcome our pridefulness (ego) and ignorance. The Warrior Series challenges and tests us but in doing so offers us a full-body experience which brings us strength, focus, confidence and courage. Warrior I strengthens the quadriceps and back muscles, stretches the upper body and arms, strengthens the ankles and calves, and lengthens the psoas.
To practice Warrior I:
- Stand at the top of your mat, feet together in Tadasana*. Step your left foot back, placing your left foot at a 45 degree angle. Be sure to keep your heel grounded on the mat.
- Keep your left leg straight while pushing the outside edge of your left foot into the mat for stability.
- Bend your right knee, keeping your knee stacked above your ankle.
- Shift your right hip backwards while moving your left hip forward so your hips are facing the front of the mat.
- Lengthen your spine as you drop your tailbone toward the floor.
- Your back should be straight and not leaning forward.
- Arms can rise to the sky, palms facing one another with arms shoulder width apart and elbows extended OR
- Hands can be together in prayer position at your heart center OR
- Hands can be on your hips OR
- Arms can be in goalpost (with elbows out and hands up)
- Gaze is directly ahead of you or up to the sky.
- Bring your left foot up to meet your right foot and repeat on the other side.
*You can also enter Warrior I from Downward Facing Dog – bring your right foot between your hands, and rise up into Warrior I.