Warrior 1 – Virabhadrasana 1

Virabhadrasana 1 also known as Warrior 1 is a standing asana. Warrior 1s’ benefits include improving focus, stability, and strength. This pose builds strength in the legs, back, and shoulders. It improves circulation and energizes the entire body. Warrior 1 is another pose known to fortify your root chakra “Muladhara”. This pose can be practiced after a brief warm-up or during your yoga practice. 

1. Start standing in Mountain Pose (Tadasana) root your feet firmly into the ground. Bring your arms to your side.
2. Standing tall and firm, inhale and lengthen up through the torso. Your arms should be by your side with palms facing out. 
3. Start to establish a steady breath by breathing in and out of the nose. 
4. Bring your right foot to the front of the mat and bring your left foot back, turning it in at a 90-degree angle. 
5. Align the front right heel with the back left heel. Stack your right knee over your right heel.
6. Lengthen up through your torso while bringing your arms up towards the sky. 
7. Take a deep breath in, straighten your right leg, and re-bend to go deeper into the pose. 
8. Take three deep breaths in and out of the nose. 
9. Straighten the right leg and come to the center. 
10. Bring your left foot out and your right foot back turning it in at a 90-degree angle. 
11. Align the front left heel with the back right heel. Stack your left knee over your right heel. 
12. Lengthen up through your torso while bringing your arms up towards the sky.
13. While in the pose, repeat a few positive affirmations. 
14. Straighten the left leg and come to the center. Bring your feet in together and come into Mountain Pose. 
15. Bring your arms to your side, palms facing out. 
16. Bring your hands to your heart center and breathe. 

This pose may be difficult when you start practicing but remember, practice makes progress. Continue to practice Warrior 1 to gain stability and strength. 

Thank you for practicing with Stretch and Restore Yoga, Namaste.