How to do Virabhadrasana I
- From Tadasana, step the left foot back about a leg-length.
- Turn the left foot out about 45 degrees and press the outer edge down.
- Square the hips toward the front of the mat.
- Bend the right knee over the right ankle.
- Raise the arms overhead, palms facing each other, and hold for 5 breaths.
Coming out of the pose
- Straighten the front leg, lower the arms, step forward and repeat on the other side.
Alignment cues
- Front knee tracks over the second toe.
- Back heel grounds firmly.
- Draw the lower ribs in so the lower back does not arch.
- Lift through the arms without lifting the shoulders.
Beginner version and props
- Shorten the stance or lift the back heel if the hips cannot face forward.
- Keep the hands on the hips.
Benefits
- Strengthens the legs and buttocks.
- Stretches the hip flexors of the back leg.
- Builds stamina and focus.
Who should take care
- With shoulder problems, keep the arms parallel or hands on hips.
- With knee problems, bend the front knee less.
- With high blood pressure, keep the arms lower.
If you have an injury, are pregnant or have a medical condition, check with your doctor and practise with a qualified teacher.
Common mistakes
- Front knee collapsing inward.
- Arching the lower back to lift the arms.
- Back heel lifting off the floor.
In a sequence
After it: Virabhadrasana II (Warrior II)
Learn this pose, its adjustments and how to teach it on our 200 hour yoga teacher training in Uttarkashi.