Warrior l | Virabhadrasana l

Standing poses are really important to create strength in the legs and open up the groin. The Warrior 1 is a classic standing pose that increases the energy of the body and creates stamina.

  • Step 1 Stand at the front edge of your mat.
  • Step 2 Bend your knees and step your right foot back three feet on an angle, with your toes pointing to the front right corner of the mat.
  • Step 3 Square your hips to the front and press into the outer edge of your back foot.
  • Step 4 Reach your arms out to your sides, turn your palms up, inhale, and stretch your arms overhead. As you exhale, bend your left knee over your left ankle.
  • Step 4 Take three breaths.
  • Step 5 To exit, exhale, put your hands on your hips, and straighten your front leg. Step your back foot up to the front of your mat. Repeat for the other leg.

Things to think about

Look back at your back foot and make sure it doesn’t cross the midline of your mat. Move your foot off to the side.


Place your hands on your hips.