The Basics of Warrior 1

by Toluwani Oyesola March 28, 2022

It is one of the most common yoga poses as it is a fundamental pose. It is also known as Virabhadrasana and helps to develop focus and strengthens the body. The warrior one pose requires proper alignment of the body and thus helps to improve self awareness.

Muscles it Works

Tibialis (Anterior and Posterior)

Calves (Gastrocnemius, Soleus).

Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Intermedius and Vastus Medialis).

Hamstrings (Bicep Femoris, Semi-Membranosus, Semi-Tendonosus).

Arms (Triceps Brachii, Biceps Brachii).

Hip Flexors (Psoas Major, Sartorius, Iliacus and Adductor Longus).

How To Do The Warrior One Pose

These are the basic steps to follow to correctly do the Warrior one pose:

Step 1: Start in the Downward facing dog pose and slowly step your right foot forward so your toes are in line with your fingers, moving your right foot closer to your right.

Step 2: Your front knee should be in a 90 degree angle with your thigh parallel to the floor and your knee stacked over your knee.

Step 3: Pivot your left heel so your toes are now facing forward on your left side and your left heel is aligned with your right heel or wider for more stability. Press your left thighbone back so your left knee is straight.

Step 4: Inhale, raise your torso and reach up with your arms. Preferably, the hands should be shoulder width apart with your palms facing each other.

Step 5: Engage your abs and keep your left heel on the floor. Without moving your front ribs, bring your palms together and look up at your thumbs.

Step 6: Hold for about 30 seconds. Release your hands to the floor, step back to Downward facing dog and repeat the steps with your left leg.

Benefits

It helps to strengthen multiple compartments of the body.

It helps to stretch the upper body.

It improves the balance and stability of the body.

It gives better posture.

It improves the alignment of the body.

It helps to open up the chest.

It helps to stretch and strengthen internal organs such as the lungs.

Common Injuries

Hip Strain: If the weight of the body is not evenly distributed, it can result in strain of the hip muscles

If too much pressure is placed on the back heel it can lead to ankle strain.

Doing this pose regularly, helps to push you past perceived physical, mental and emotional constraints and into a deeper part of asana. It is a pose that can be very challenging and require the full attention of participants.