How to Do The Warrior I Pose in Ashtanga Yoga

Ashtanga yoga includes a variety of different poses, ranging in difficulty from easy to extremely advanced. The warrior series, otherwise known as virabhadrasana, is well practiced in ashtanga because it works virtually the whole body. It works the legs, back, arms, and shoulders and also opens the hips. There are three different warrior poses in Ashtanga.The warrior I pose is taught first to beginners and helps to strengthen the arms, shoulders, muscles in the back, thighs, calves and ankles. This article will explain how to perform the warrior I pose.

Difficulty: Moderate

Instructions

How to Do the Warrior I Pose in Ashtanga Yoga

1. Position your body in Tadasana and move your feet about 3-4 feet apart. Make sure you are comfortable in this position.

2. Turn your torso and right foot about 90 degrees. Turn your left foot toward the right about 10 degrees and try to square your hips with your right leg.

3. Inhale and raise your arms to the sides and then up into the air with the palms facing one another, keeping your arms shoulder width apart.

4. Exhale and bend your right knee no more than 90 degrees and lower your weight downward. Make sure that your right knee is steady and twist your right thigh outward while keep your body tight and firm. Breathe deeply and hold the pose for about 10 deep breaths.

5. To get out of the warrior I pose, straighten your right leg and bring your arms down slowly while exhaling. Turn your feet to the front of the room and repeat on your left side. Walk your feet back together.

Tips & Warnings

• All of the steps should be done in a fluid movement, spending no more than a few seconds getting into position. Once you are in position, hold for about 10 deep breaths.
• If you feel any discomfort, stop the pose or return to a less difficult position.

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