Table of Contents:
Yoga Today: How to do Warrior 1 Pose (Virabhadrasana I)
Video taken from the channel: YogaToday Online Yoga, Meditation, and Pilates
Basic Yoga | Warrior I | Virabhadrasana I
Video taken from the channel: chakraboosters
Warrior One Yoga Pose Yoga With Adriene
Video taken from the channel: Yoga With Adriene
Virabhadrasana 1 | Warrior Pose 1 Step By Step | Yoga For Beginners Yoga With AJ
Video taken from the channel: Mind Body Soul
How to do Virabhadrasana 1 (Warrior 1 Pose)
Video taken from the channel: VENTUNO YOGA
How to Do a Warrior One | Yoga
Video taken from the channel: Howcast
How to do Warrior I | Virabhadrasana I Tutorial with Dylan Werner
Video taken from the channel: Alo Moves Online Yoga Videos
Follow these steps to learn how to do Virabhadrasana I or Warrior I. Stand straight in Tadasana or Mountain Pose. Take a big step back with your left leg. Turn your left foot out 90 degrees.
How To Do Warrior I (Virabhadrasana 1) The first of the triad of power-yielding standing postures which are known as the Virabhadrasanas in yoga includes an intense leg lunge and the squaring up of the torso. The Virabhadrasana 1 is known for its strength building and flexibility enabling capacities.If you do, rotate your feet into warrior pose (right foot at 45-degrees, left foot facing forward) instead of stepping back.
3. Sink your butt so that your front knee is directly over your left foot, bent almost to 90-degrees. Pull your hips slightly towards the floor, bending that front knee.Warrior I Pose – Virabhadrasana I. 23/07/2020 Yoga Asana. Summary of Contents.
To balance the body with feet more than hip distance apart and raising the arms above your head while gazing at them, requires one to connect the body with the breath. Practicing the alignment of the feet and the knees, along with the torso marks as a great pose to add beauty to one’s body.There are 3 Warrior poses in yoga, and this one is the first of the sequence. Warrior 1 (one) is a grounding and stabilizing posture that provides a foundation for many other postures.
It stretches the calves, hips, and chest. It also strengthens the lower body, stabilizes the core, and works to even out imbalances within the hips/pelvic girdle.Yoga Pose, Virabhadrasana I, Warrior I Pose. Step 5. Stay for 30 seconds to a minute.
To come up, inhale, press the back heel firmly into the floor.How to do Warrior I. Standing in Tadasana (Mountain Pose), take a big step back with the right leg. The front left foot should be facing forward, and the back right Bend the front knee so that it’s directly positioned over the ankle. With the hips facing forwards, raise the arms above the head.
Virabhadrasana is standing yoga posture with feet apart. Classic Yoga Texts did not mention or describe this posture. It was first mentioned in Yoga Makaranda of Sri Krishnamacharya in the year 1934.
Hence it is a modern yoga pose with an ancient name. Or it might have been a part of traditional yoga practice without any published documentation.Warrior I is a great pose to include in your morning practice, or even perform it in isolation before an important meeting or a job interview. Warrior I for Psoas Major Muscle The psoas major is a long muscle stretching between the lumbar part of our spine and the lesser pelvis.
Exhale as you step your feet wide apart, about 4 to 5 feet. Turn your right foot out 90 degrees, so your toes are pointing to the top of the mat. Pivot your left foot inwards at a 45-degree angle.
Align your front heel with the arch of your back foot. Keep your pelvis turned toward the front of your mat.Benefits of Warrior I Pose: 1.Strengthens your shoulders, arms, legs, ankles and back. 2.Opens yours hips, chest and lungs.
3.Improves focus, balance and.Some of my favorite standing yoga postures, or asanas, include the different variations of the Warrior Pose, or Virabhadrasana (the pose name in Sanskrit).. These beautiful and challenging poses are named after the great hero warrior Virabhadra from Hindu mythology.
Virabhadrasana I (Warrior Pose I): The first stage of Warrior Pose brings the required energy to prepare the body for the tougher Warrior Pose. In this Pose bring the feet apart as per your comfort.Veerabhadrasana or Virabhadrasana is one of the most graceful yoga postures and it adds beauty and grace to one’s yoga practice. Stand straight with your legs wide apart by a distance of at least 3-4 feet.
Turn your right foot out by 90 degrees and left foot in by.
List of related literature:
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| from Spiritual Nutrition: Six Foundations for Spiritual Life and the Awakening of Kundalini |
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| from The Power of Ashtanga Yoga: Developing a Practice That Will Bring You Strength, Flexibility, and Inner Peace -Includes the complete Primary Series |
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| from Ashtanga Yoga: Practice and Philosophy |
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| from Roots of Yoga |
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| from The Supreme Art and Science of Raja and Kriya Yoga: The Ultimate Path to Self-Realisation |
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| from Yoga Mala: The Original Teachings of Ashtanga Yoga Master Sri K. Pattabhi Jois |
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| from Krishnamacharya: His Life and Teachings |
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| from Happiness Is All We Want |
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| from Resources for Teaching Mindfulness: An International Handbook |
78 comments
Shelly! Try the morning practice or try checking out each pose one at a time in our Foundations of Yoga series. Yoga is for everyone and I promise you will receive some good information as long as you are moving slow and mindful. Surprise yourself!!! xx
Thanks for those unique adjustments and cues. What about the back foot? Sometimes I see Warrior 1 with back foot at a 45• angle. Other times, around a 90• angle where the foot is almost parallel to the back edge of the mat.
thank you for making this basic little video I know it took you longer to record and edit but this was such an important video please make more thank you thank!
Thanks! You explained it perfectly. I was not taught to begin the pose this way as a yoga teacher, but this works too.
https://www.youtube.com/watch?v=0UDKyrhJq-M
how about this video, which one is correct for Virabhadrasana 1?
pls do a 1 hr full body yoga i m following Mandy ingber fr quit some time…. i love doing yoga
Whenever I do warrior pose I or warrior pose II my knee hurts,am I doing it wrong? And if yes,how can I correct it?
I truly appreciate you videos. You explain things so thoroughly.
Amazing I enjoyed it but my balance wasn’t good enough. Does that mean I need to work on my core right?
Beautiful presentation and well narrated with correct information and confidence.
God bless you with you long life and happiness ✋
Thank you for giving such a great step by step instruction. As a new comer to yoga, this is very helpful.
Loads to share and so happy to have a channel to share the wealth! This Christmas I gave my Dad an unlimited yoga pass and he said “The gift of health is the gift that keeps on giving!” It is so true. Keep watching and thank you!
I have spent quite a while investigating this topic and discovered a fantastic website at Yanas yoga results (google it if you are interested)
Brilliant explanation and demo and so helpful as I prepare for my yoga class filming.
Thank you! Thats the plan! I am so grateful to share the practice and get inspired by someone new each day. Lets continue to inspire each other I say!!
I discovered this place, and get the yoga mat bag
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It is shipped worldwide, the ship thing cost is cheap too.
Does your back heel/ankle have to be inline with the front heel through all the warrior poses? The only thing that changes (looking at the feet) is that you pivot on the heel (so it stays in the same place) to change the angle of your foot when transitioning from warrior 1 to 2 or vice versa?
Thanks much for devoting time on the benefits and precautions, on top of the pose step by step sequence. ��
I can’t place my arms on the floor on the hip stretch. What can I do?
Very well explained the way to do the pose. It can be improved by explaining more on the breathing at every juncture whether til inhale or exhale.
Good preparation and explanation. Well planed and executed. Safe too, even for beginners.
I am trying for baby after ovulation shall I do yoga??it will affect the growing baby??first week of pregnancy we can do yoga?
I have a new addiction: your videos! LOL I am watching every day. I’m in the process of becoming certified to teach yoga. Your videos help me a lot. Namaste.
Guys you should take a look at this place
->> https://t.co/FnTKiBEmFf
The mat bag is free, we just need to plus the delivery
Perfect for me as the Chief Warrior of The Web Warriors. My hypno-birthing teacher suggested this pose when I asked about what it means to be a warrior.
Can you do a yoga for beginners (like really beginners like spontaneous beginners) please
I really wanted to reply to you to let you know that I am STILL eating left over Xmas chocolates 😉 But I am also doing yoga practice. Every day. I’m 6 for 6 now! I thank you for your comment and wish you a happy healthy back this year! I will keep up the videos and would love to hear from you if you find yourself back on the floor in a posture 😉
Thanks! I am glad to hear it. I have a lot cooking for the new year! Please stay tuned and thank you again for the feedback!
perfect thank you that was really helpful. cant wait to try it out in class
Omgg, u r so cute and I’m happy to learning foundation of yoga.. as a beginner then I will see all of ur video cuz it’s make me relax and comfortable..
Love u from egypt ❤️️❤
What does it mean if back leg is shaking need to build strength?
Am I the only one that feel pain in my Back foot doing warrior 1?
I didn’t realize how powerful Warrior 1 and 2 can be until I did a bunch of them this weekend. The flow I did in class this weekend had a lot of Warrior asanas, and combined with the practice I did with you that morning (Awaken Home Day-3), it woke up a lot of dormant energy that allowed me make some really courageous decision. I finally got a Yoga journal so that I don’t keep bothering you with all these random thoughts (lol), but even in the journals I couldn’t explain why or what I was feeling. And of course Sunday I was totally drained. It occured to me that yoga gives me the energy to do new things and make difficult decisions-and it’s really empowering. I can feel great things happening this year and onwards. Namaste and thank you again Adriene ��
Love the level of detail in these vids. Really enjoying this channel and learning loads. Thanks!
Loving these foundation videos. Getting back to basics in the midst of such a chaotic time is so centering when I don’t have the mental space for longer or more complicated classes. Thank you!!
Hi Adriene!
I love your videos! I am just starting to get back into yoga, I feel that I’ve never truly started the process correctly so I’ve gone back to the beginning of your playlists and I’m sort of working backwards. Would you recommend starting with different videos? Also, I felt a lot of tightness and pain in my ankles from staying in this warrior 1 pose, is this normal or does that mean that I am doing something incorrectly? They are still sort of sore 5 minutes after.
this posture has made my right ankle really hurt. Is it because I need to work on it more or because I did it wrong?
Hi Adriene. Love your foundation series. Can you please let us know once in the warrior pose, should both the heels be in 1 line or should it be in parallel lines? Thank You for the great work especially in such times. Namaskara from Southern India:)
me as literal Jell-O after following along with this whole video on each leg
Glad to back to basics and this was a great stretch. Jai Namaste ����
I have super super tight calves so this stretch was amazing:00
This too was good, gotta say not my favorite pose, but I’m sure I’ll get used to it. Namaste����
Excellent Thanks for the fine details about the position of the back foot. No other video explainseveryone only focusing on the arms position. Look forward learning other poses
very good explanaition, thank you very much! and even more challenging for a man, watching you while doning some of these poses:O
Yesagain, welcome to the channel and enjoy your practice and journey into teaching!! NAMASTE.
I want to have a yoga room in my future home and want to design it exactly like yours!
Hi Adrienne, namaste. I’ve followed your foundations series after finding your channel, your first 30 days of yoga series specifically, through a YT search for “yoga day 1”. I appreciate your humor and fun while practicing and your regular discussion of what we should be noticing as beginners and how to modify for greater or less difficulty.
This video felt a bit out of flow with the rest of the foundation videos. The beginning started rapidly and without the tranquil attentiveness that was evident in the rest of the series. I love it still and will just rewatch and rewind to compensate, but I wanted to give you what feedback I had. Thank you for your videos.
Thanks for this, the instructions are were exactly what I was looking for.
you explain everything with so much detail. Thank you so much!!
Bahin Ji, peeche stool gire hue hain. Chot lag jayegi.
Well explained yoga steps. Good job done!!
Excellent video! You are one of the best yoga teachers I have come across!
all that introduction in the beginning before getting into the actual pose is not necessary!!!
So simple yet powerful! Your explanation of the pose is impeccable! Gratitude!
In just Three weeks, I already lost ten pounds by simply adhering to this yoga guide “Yοmzοzο Kena” (Google it). The photos are super handy and also a must for almost any yoga exercise book. This manual additionally teaches you some poses, which are different enough to satisfy both novices and help even more advanced yoga practitioners improve..
Adrienne, thanks for this great reminder ” You are never holding, waiting. No suffering! No one likes to be put on hold or to wait. Why do that in our yoga practice? In the sweet precious time we have taken for ourselves.”
You’ve been a great inspiration!!! Have found you means finding myself!!
Lots of love!!
Thank you Adrienne, I’ve always struggled with this pose. Like you say, so much going on! My hips don’t face forward unless I lift my heel off the ground (which some yoga teachers have told me to do) What do you think? Better for it to be down and hips not quite yet squared, or heel up and hips squared forward? Also, is it very important for the tailbone to be scooped under and stomach in? (It felt nice for me to do that but also, difficult to keep hips facing forward at the same time!) Thank you in advance!
I have an ankle injury so I’m having some troubles in this posture. Can someone help?
Thanks for the video! My knees always hurt in this posture, I think from the angle of the back foot on the ground plus the straightening of the back knee… Seems to put strain on it. Any suggestions?
you are so cute! and you also explain very well! thank you:* *clicks the subscribe button*😀
I hope you got some royalties from Austin City Limits! That is awesome, and feels soooo good! Mountain Pose really helped as well!
Anyone else feels like their calfs are burning and shaking? am I doing this pose right?
I have been following your foundations series and learn 3 poses a day.
Adrienne what advice do you have if I’m feeling my straight leg-knee locking or feeling sharp while still being able to maintain the posture? Sending Love from Cedar Rapids, IA.
Thank u so much! adriene. for some reasons, i can’t attend classes but stay home and learn from utube. You are very thoughtful and know the mind and needs of learners. I definitely need the foundations of yoga u share here. They help me out! love u!
I assume we do the same movements on each side to do a complete Warrior One pose?
This was a little more difficult for me but probably because I just got done w cardio and my feet were not ready!!!
Employing this yoga guide “Yοmzοzο Kena” (google it), I was able to gain healthier body, greater flexibility, looked leaner and also full of energy the entire day. The guide is truly interesting to try. It does not matter who you are or status in the society, you`ll certainly delight in yoga The guidebook has all you need to get started from the simple steps to advance level of postures, respiration, and meditation and it is health benefits..
Amaaaazing, broke a sweat with rhis video on both sides (my feet is burning right now) thanks adriene
Thanks for the instructions. What can I do to keep pressing into the outer edge if my back foot while pulling the hip of the front foot back? When I do this the pressure on my back foot all goes to the inner edge. I believe it’s also because I have spread-feet and fallen arches.
I feel like a warrior now ready to conquer anything �� Namaste ����
I would love to get into yoga but I am always concerned about if I do the pose wrong what muscle or joint will I hurt.
You are awesome!!! More vids please! You should make them more often:)
Sweet! I’ve been following you for 2-3 years and realizing I’m getting a little to confident in yoga for my own good. So greatful for your foundations vid’s, so we can go back and check ‘ow selves!! This whole time I had been lifting my back heal for this pose, not realizing I should have been grounding the whole foot, esp outer foot. Nameste. Thank u!
@simaster! Instead of hitting reply to your commentI clicked remove. Sorry!
Comment on your video: Warrior One Yoga Pose
Browsing around Youtube looking for treatments for a sore back (snowboarding soreness) and found your channel I went from sitting on my sofa eating left over Xmas chocolates to doing some yoga for the first time how did that happen? Keep up these videos they are amazing and I know how hard it must be making them. Si, Liverpool (where the Beatles are from) UK.
was looking at this video especially to know if it was normal if I couldn’t square my hips:p now i feel better:p
Hi. I feel pain on the ankle of the leg which is at the back. Is it ok?
Very nice tutorial,�� when I am doing this pose my back leg not straight. How can I do? Thanks mam.
NEW EPISODE! WARRIOR I Part of our Foundations of Yoga series! Give it a try! Subscribe for yoga and fitness inspired goodies from Adriene for 2013!