The Benefits of Warrior I (Virabhadrasana I)

There are generally three variations on Warrior Pose; this is the first. The pose helps strengthen the shoulder muscles, spine and legs, and at the same time, it increases the flexibility in the shoulders, hips, legs and feet. Practicing this pose will stretch out your body and increase your core strength. Warrior I is often used in yoga sessions as a warm-up or as part of the Sun Salutation series.

Physical Benefits: 

  • Strengthens your shoulders, arms, legs, ankles and back
  • Opens yours hips, chest and lungs
  • Encourages good circulation and respiration
  • Stretches your arms, legs, shoulders, neck, belly, groins and ankles
  • Sciatica

Emotional Benefits:

  • Improves focus, balance and stability
  • Energizes the entire body


Warrior I Pose precautions include avoiding this pose if you suffer from high blood pressure and heart problems. Students with problems to the shoulders should keep their raised arms either parallel or a little wider than parallel to each other. Students with problems to the neck should keep their head in a position that is neutral and not look up at the hands.


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