Warrior I
Virabhadrasana I · A long lunge with arms overhead that strengthens the legs and stretches the back calf and the front of the hip.
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How to do Warrior I
- 1Step one foot forward into a long stance, back foot turned out about 45° with the heel down.
- 2Bend the front knee over the ankle.
- 3Square your hips toward the front as much as is comfortable.
- 4Reach your arms overhead and hold for 5 breaths each side.
When to pick it: Pick it to strengthen the legs and open the hips after a day of sitting.
Form cues
- Back heel grounded
- Tailbone gently down
- Ribs soft, don’t flare
Common mistakes
- Arching the lower back to reach up
- Front knee past the toes
- Stance too short to bend the knee
How long to hold
| Goal | Sides / times | Hold | Rest |
|---|---|---|---|
| Beginner | 1–2 | 3–5 breaths | Child’s pose as needed |
| Building | 2 | 5–8 breaths | Flow straight on |
| Advanced | 2–3 | 8–12 breaths | Flow straight on |
Breathe slowly through the nose and ease off at the first sharp or pinching feeling — a stretch should feel strong, never painful. Get a full 4–12 week program →
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.