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Warrior 1 pose (virabhadrasana 1)

Warrior 1 poseWarrior 1 pose is a good strengthening pose.

Warrior 1 pose or Virabhadrasana 1, it is a standing pose that strengthens the legs and stretches the arms and shoulders..

This pose was named after the mythic warrior Vibabhadra, it is meant to promote a feeling of strength and power.

NOTE: In doing this pose make sure your head, shoulders, hips and knees all face the same direction

As with all yoga poses breath evenly while performing the pose.

Also keep a feeling of strength in your mind… for me I imagine that god (whatever you conceive him to be is fine) is pulling my arms up…I find that this image in my mind changes the feeling of the pose… the image in my mind of my arms being pulled up has a different physical feeling from stretching them up.

How to do Warrior 1 pose.

1. Start in Mountain pose and step our left foot 3-4 feet in front of you.

2. Move forward to your back leg becomes straight and front leg is bent

3. Make sure your head, shoulders, hips and knees are pointed forward

4. Inhale as you raise your arms above your head, palms facing each other and fingers pointed to the sky.

5. Relax your shoulders down away from your ears

6. Point the top of your head to the sky and gaze softly straight ahead

7. Hold for about 15 secounds to 1 minute.

8. To come out of the pose exhale as you lower your arms to your sides then return to mountain pose.


You should be careful performing Warrior 1 pose if you have hip, shoulder, back or knee problems.

For some variations of Warrior 1 pose you can raise your arms and grasp your elbows with opposite hands or extend your arms to the sides with your palms facing down.

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About George Knight

George Knight has been involved in Fitness for almost 20 years. He started by teaching Martial arts in 1991. Since then he has worked as a Personal trainer, Martial Arts Instructor and Yoga Practitioner.
Now as owner of the Wandering Yogi he looks forward to sharing his passion for Yoga and travel with others.