Vinyala

Pose sheet

Warrior I

Vīrabhadrāsana Iवीरभद्रासन १

Standing lunge with back heel grounded, chest lifted, and both arms reaching overhead.

Open this pose in the 3D body

Steps

Support

Both feet and heels grounded; no weight through the hands.

Enter

  1. From Mountain, step back; keep lateral space between your feet.
  2. Turn those toes slightly outward and ground your heel.
  3. Face your chest forward without forcing your pelvis to follow.
  4. Bend your front knee over its ankle; straighten your back leg.
  5. Inhale, raise your arms, and bring your palms together overhead.

Hold

  1. In the full form, bring your front thigh toward horizontal.
  2. Keep both heels grounded and your back leg straight.
  3. Let your shoulder blades rotate upward as your arms rise.
  4. Lift your breastbone without pushing your lower ribs forward.

Exit

  1. Inhale and straighten your front knee.
  2. Exhale and lower your arms.
  3. Step forward into Mountain; repeat with the other leg.
Breathing
Breathe normally while holding the pose.
Gaze
Toward your hands; alternatively, forward with neck neutral.
Duration
20–30 seconds per side.

Adapt

Adaptations

  • Shorter stanceShorten your step and bend your front knee less.
  • ChairHold a sturdy chair's backrest in front of you.
  • Heel supportSupport your back heel with a block or rolled blanket.
  • Wider baseWiden your stance sideways until you feel steady.

Variations

  • Arms apart, palms facing each other.
  • Hands on your hips.
  • Humble Warrior: fold forward; lift hands clasped behind you.

Signals of effort

  • Bent front knee supporting part of your weight.
  • Back hip extended with the heel grounded.
  • Arms held overhead.
  • Spinal and neck extension when looking upward.