1
Start in Mountain Pose
Stand tall at the top of your mat with feet together, arms at your sides, and weight evenly distributed.
How to do Warrior I (Virabhadrasana I)
2
Step Back
Step your left foot back 3–4 feet. Turn your left foot out to about 45°, keeping your hips facing forward.
3
Bend the Front Knee
Bend your right knee to 90°, stacking it directly over your right ankle. Keep your back leg straight and strong.
4
Square the Hips
Draw your left hip forward and right hip back so both hips face the front of the mat as much as possible.
5
Raise Your Arms
Inhale and sweep both arms overhead, palms facing each other. Lengthen through your spine and lift your chest.
6
Hold and Breathe
Gaze forward or up toward your hands. Hold for 5–10 breaths, then switch sides.
✅ Benefits
- Strengthens the legs, glutes, and core
- Opens the chest, lungs, and shoulders
- Stretches the hip flexors and psoas
- Builds focus, stability, and endurance
- Improves balance and body awareness
💊 Therapeutic Uses
- Helpful for relieving sciatica
- May ease lower back stiffness
- Supports recovery from flat feet
- Builds stamina in people with fatigue
⚠️ Precautions
- Keep the front knee tracking over the second toe — do not let it collapse inward
- Avoid hyperextending the back knee
- Beginners may keep the back heel lifted if hip flexibility is limited
- Keep shoulders relaxed away from ears
🚫 Avoid If (Contraindications)
- High blood pressure — avoid raising arms overhead
- Recent or chronic knee or hip injury
- Shoulder injuries — keep arms at heart centre instead
- Spinal disc problems — consult a doctor first
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