Yoga Chikitsa · Primary · Standing Sequence
Virabhadrasana I
Warrior I
What it is
Virabhadrasana I, or warrior I, is one of the last two poses of the Primary standing sequence and also appears in Surya Namaskara B.
What it looks like
One foot steps back and turns slightly out, the front knee bends over the ankle, and the arms reach up overhead. The gaze lifts toward the hands. In the standing sequence it is held on both sides before moving into warrior II.
Why it is practised
It builds strength in the legs and invites length through the front of the body while keeping a stable base.
What to pay attention to
Keep the back foot grounded and the front knee over the ankle. A shorter stance often makes it easier to keep the hips facing forward. Relax the shoulders away from the ears.
Who it suits
It suits most practitioners, including beginners. In Mysore-style practice a teacher shows you suitable variations as you learn — you can work on this in private sessions.
Next in the sequence: Virabhadrasana II.
Front knee bent, back foot grounded, arms up.
Both sides.
Practise this Primary pose in a Mysore-style room, or in a private session in Dubai or online.
See session formats, upcoming dates and the shala.