Warrior I, Virabhadrasana I, is another standing pose in the yoga practice and part of a sequence of warrior poses. This pose strengthens a number of body parts including the back, shoulders, arms, and thighs. This pose also stretches the ankles, neck, calves, lunges and navel. Warrior I pose builds focus, power and stability.
This is a powerful pose that develops stamina, balance and coordination (once you master this pose and the other poses in the warrior sequence you will truly feel on top of the world. I believe that’s why it’s called a power pose truthfully). Warrior I can help to improve breathing and invigorate the body. It is another pose that can be used therapeutically for sciatica. It promotes a greater sense of flexibility, strength, and range of motion. Warrior I gives a deeper sense of concentration. It allows you to create a stable foundation and build the pose from the ground up, helping to reduce distraction and hone in on your energy. While in Warrior I, you become more focused, calm and clear.
To successfully do warrior I, begin in mountain pose with your feet hip distance apart. Step your feet about 4 feet apart and turn your right foot 90 degrees and pivot your left foot on a 45 degree angle (making sure that that your heels are aligned with each other). Turn your pelvis forward and push through heels. Bend your right knee just over your ankle, rooting down through your ankle. Reach up through your arms, lengthen your sides and lift through your chest, keeping arms parallel to your ears. Gently tilt your head upward gazing at your hands. Hold this pose for one minute. Lower your arms and turn to the left. Reversing your feet, repeat this pose on the other side for the same time.