Image Alt
Yoga Styles & Poses


The Warrior 1 pose, or Virabhadrasana I in Sanskrit, is a foundational yoga posture that symbolizes strength, courage, and resilience. Its name is derived from the mythological warrior Virabhadra, an embodiment of Shiva’s fierce energy. Historically, the pose has roots in ancient Indian culture and mythology, serving as a representation of the warrior’s readiness to face challenges with determination and grace. In addition to its symbolic significance, Warrior 1 offers a myriad of physical benefits. It strengthens and tones the legs, hips, and core muscles, while also improving balance and stability. The posture encourages an open heart and expansive chest, fostering a sense of confidence and empowerment. Furthermore, the act of grounding through the feet and lifting through the spine in Warrior 1 cultivates a deep connection between mind, body, and breath, facilitating a state of centeredness and inner peace. As such, Warrior 1 is not only a dynamic physical pose but also a powerful embodiment of courage and self-assurance on and off the yoga mat.

How do you do Warrior 1?

Step 1.

Begin standing. Step your left foot back about 3 feet and spin your back heel down to the mat at a 45 degree angle. Bend your right knee to a 90 degree angle into a lunge position. Your front toes will face the top of the mat, while your back toes will face the upper corner of the mat. Ground down through all 3 corners of your feet, anchoring the back heel.

Step 2.

Draw your right hip back as you press the left hip forward to square your hips to the front of the mat.

Step 3.

Corset your waist in, lift your navel and rib cage up, while simultaneously lengthening your tailbone down.

Step 4.

Sweep your arms overhead if you have your balance, framing your ears with your biceps. Lift the inner arches of your feet.

Step 5.

You can choose to press palms together and lift your gaze to fingertips or gaze forward.

Hold for several breaths. Repeat on the left side.

Benefits of Warrior 1

Stretches and builds power and stability in the legs, glutes, hips, hip flexors, and core
Can increase muscular endurance when held
Can be grounding, helping you feel connected to the earth
Can improve posture and balance, hip flexibility and mobility

Variations of Warrior 1

Try different arm variations - hands at heart center, eagle wrap arms, palms together overhead, goalpost arms
Lift the back heel for high crescent lunge if pain in knee occurs
Widen your feet if you have tightness in your hips and reduce rotation of back knee

Other Yoga Poses to Try

  • The Downward Dog yoga pose, known as “Adho Mukha Svanasana” in Sanskrit, has a rich history rooted in ancient yoga traditions. The pose finds its origins in the practice of Hatha Yoga, a branch that focuses on physical postures to

  • The 4-Limbed Staff yoga pose tones the arms, strengthens the core, increases upper body strength, and prepares the body for arm balances and inversions.

  • The forward fold yoga pose, also known as Uttanasana, is a fundamental posture that embodies a gentle surrender and deep release within the practice.


ONEYOGAHOUSE is a community of shape creators, energy expanders, and movement manifestors in the heart of Brooklyn and Montauk.

Find us at our New York studios



90 Furman Street
Brooklyn. New York 11201


83 S Elmwood Ave #1b
Montauk. New York 11954

Our socials