Yoga poses

Warrior I (virabhadrasana I): technique and common mistakes

Warrior I is a standing lunge that faces forward: the front leg is bent, the back leg is straight, and the arms reach up overhead. It shows how the legs work while the torso stays tall and level.

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At a glance
  • Sanskrit: vīrabhadrāsana I
  • Level: for beginners, the back heel may be lifted
  • What it trains: legs, shoulders, stability and length through the torso

Pose outline

Pose outline: Warrior I: Enter from mountain → Feet and knee → Pelvis and torso → Arms and shoulders → Exit to mountain
  1. Enter from mountain. Step one leg a long way back, with hips and chest facing forward
  2. Feet and knee. Front knee over the ankle, back heel down or lifted
  3. Pelvis and torso. Hips lower evenly while the torso grows tall above them
  4. Arms and shoulders. Arms up, shoulders away from the ears, gaze ahead or up
  5. Exit to mountain. Lower the arms on an exhale, straighten the knee and bring the feet together

What to look at

  • Feet. The front foot points forward. The back foot turns out about forty-five degrees; the heel is either pressed down or lifted, whichever feels steadier. The feet are not on one line, with about hip width between them.
  • Knees. The front knee is bent and tracks over the middle toe, above the ankle and not past the toes. The back knee is straight but not locked.
  • Pelvis. Hips and ribs try to face the short end of the mat. If the back heel is down, do not chase a perfect square: it is enough that the hips feel comfortable.
  • Back. The torso lengthens upward and the lower back does not sag. Draw the belly in and let the tailbone drop towards the floor so you do not arch.
  • Shoulders. Down away from the ears. Reach the arms up about shoulder width apart; if the shoulders feel tight, hold the arms a little wider or at chest height.
  • Neck and gaze. Look straight ahead at a point at eye level. If the neck feels fine you may look at the hands; if not, keep the head neutral.
  • Breath. Breathe evenly and freely. If the breath breaks up or the shoulders tense, lower the hands to the hips.

What it trains

Warrior I works the thighs and buttocks, and the raised arms bring in the shoulders and the upper back. The pose teaches you to sink into a lunge without tipping forward.

It is a good pose for noticing how you stand: whether the weight is shared between both legs and where the torso collapses. That is why warrior I appears in the standing sequence of most beginner classes.

Step by step

  1. Stand in mountain and step the left foot a long stride back.
  2. Turn the left foot out about forty-five degrees. Press the heel down, or lift it if that is steadier.
  3. Square the hips and chest towards the short end of the mat. The right foot points forward.
  4. On an exhale bend the right knee until it is over the ankle. Keep the left leg straight.
  5. Drop the tailbone and lengthen the torso upward above the pelvis.
  6. On an inhale lift the arms overhead, drop the shoulders away from the ears and look forward or slightly up.
  7. To come out, lower the arms on an exhale, straighten the right knee and step the left foot to the right. Repeat on the other side.

Stay for three to five breaths on each side. If the legs tire quickly, bend the front knee a little less.

How to tell it is going well

  • The front knee is over the ankle and points towards the middle toe.
  • Hips and chest face forward and the lower back does not sag.
  • The back foot is steady: the heel is pressed down or lifted without wobbling.
  • The shoulders are down and the breath is even.

Common mistakes

  • The knee goes past the toes or falls inward. Lengthen the stance and point the knee towards the middle toe. The knee belongs over the ankle.
  • The lower back arches hard. Drop the tailbone and draw the belly in a little. If the arms pull you back, lower them to the hips.
  • Shoulders hiked up to the ears. Drop the shoulders and set the hands slightly wider. The arms should reach up, not squeeze in.
  • The back leg goes slack and the knee bends. Gently work the back thigh and straighten the knee without locking it.

Variations

Easier

  • A lifted back heel. Stay on the ball of the back foot, which is usually steadier. Or make the stance slightly wider.
  • Hands on the hips. Keep the hands on the hips and work only with the legs and torso until the shoulders are used to it.

Harder

  • A deeper knee bend. The thigh comes close to parallel with the floor, the knee stays over the ankle and the torso stays tall.
  • A gentle lift of the chest. If the back feels comfortable, let the head tilt back and look up a little, without squeezing the neck.

When to be more careful

If you have an injury, are pregnant or have questions about your health, talk to your teacher before class and, if needed, to a doctor. Choose an easier variation and stop where it is comfortable: pain is not the aim of the pose.

  • If the knee hurts or clicks, make the lunge shallower and ask the teacher how to set the foot and knee.
  • If you have concerns about your back, hips or shoulders, tell the teacher before class and keep the arms lower. If you are pregnant, tell the teacher: they can help you find a comfortable option.

Where you will meet it

  • Hatha: the pose is held for several breaths and the back foot is explained.
  • Vinyasa: warrior I is part of the standing chain next to warrior II.
  • Ashtanga Vinyasa: it often appears in standing sequences.
  • Iyengar: the feet and hips are broken down in great detail, and a wall is often used.

Paired poses

Before: Mountain pose   After: Warrior II   See also: Low lunge · Triangle pose · Chair pose

Terms: Asana · Vinyasa   Guides: First class · How to start

Try it in class

See how the pose is taught in a live class: yoga in Goa, how to find a class near you. Find a class

Names and technique differ a little between schools. Follow your teacher, tell them about injuries and pregnancy, and ask a doctor if you are unsure.

This is a reference, not a replacement for a class. Names and technique differ between schools, so follow your teacher in class.

What next All poses. Yoga styles. Glossary. Looking for a place? See yoga in Goa, Arambol or how to find a class near you. Do you teach? Aura is a tool for your work and a map where students find you: for teachers.
Questions and answers

Common questions.

Should the back heel be down or lifted?

Both are fine. If the heel is down, the foot should feel stable and the knee should not twist; if it is lifted, the weight stays on the ball of the foot. Choose the one that suits you better.

How is warrior I different from warrior II?

In warrior I the hips and chest face forward and the arms are usually raised. In warrior II the pelvis faces the long side of the mat and the arms reach out to the sides.

Do the arms have to go overhead?

No. If the shoulders feel tight, place the hands on the hips, press the palms together at the chest or hold the arms a little wider than the shoulders.

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