SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Bikini Body
    • Fat Loss
  • Calculators
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

Warrior I Pose | Virabhadrasana I

Warrior I pose (Virabhadrasana I) instructions, illustration and mindfulness practice. Learn about preparatory, complementary and follow-up poses, and discover all health benefits. https://www.spotebi.com/exercise-guide/warrior-i-pose/

Warrior I Pose Instructions

1. Start in mountain pose, step back with your left foot and rotate your back toes, so that they point to the left front corner of the mat.
2. Bend your right knee, keeping it in line with the ankle, and point the toes straight ahead.
3. Bring the arms up and overhead with the palms facing inward.
4. Hold the pose for 30 seconds and then return to mountain pose.
5. Repeat on the opposite side.

Mindfulness Practice

Ground your feet, keep your shoulders, chest and pelvis facing forward, and don’t allow the front knee to pass the ankle. Raise your arms, open the shoulders and look up toward the thumbs, being careful not to drop your head back. Draw the shoulder blades together and down the back, and create length by drawing the sacrum down.

From the Shop

Monthly Membership
Monthly Membership

Virabhadrasana I Benefits

The warrior I opens the chest and shoulders and strengthens the legs and back muscles. This pose helps to improve your flexibility, balance, and tones the abdominal muscles.

Contraindications

Ankle, knee, hip, shoulder or neck injury, high blood pressure, and heart problems.

Preparatory, Complementary and Follow-Up Poses

Start in mountain pose, warrior II or downward facing dog and then progress to warrior I pose. Follow-up with warrior III pose on any backbends.

Related Yoga Poses

Try these other yoga poses to relax and relieve stress and tension:
Warrior II pose
Seated side bend
Low lunge pose
Extended puppy pose

Popular Workouts

Full Body Workouts

20-Minute Metabolism Boosting Workout

The secret to burning calories and ultimately losing weight is to maximize the efficiency of your energy systems. This 20-Minute Metabolism …

Lower Body Workouts

Legs, Booty & Cardio Bodyweight Workout

Work your legs and booty from all angles with this 29-minute bodyweight workout. A lower body and cardio routine that will help you sculpt long and lean muscles and burn off body fat …

Core Workouts

Belly Fat Burner Workout For Women

Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …

8-Week Beginner Challenge
Lifestyle & Fitness
Join us for this Beginner Challenge and start building a positive daily routine through exercise, conscious eating, and a healthy lifestyle!
JOIN US!

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Health & Fitness Programs

  • Beginner Edition / @spotebi

    Beginner Edition
  • Fat Loss Edition / @spotebi

    Fat Loss Edition
Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!

Leave a Reply Cancel reply

You must be logged in to post a comment.

  • Email
  • Pinterest
  • YouTube

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

8-Week Beginner Challenge

Lifestyle & Fitness

Join us for this Beginner Challenge and start building a positive daily routine through exercise, conscious eating, and a healthy lifestyle!

JOIN US!

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • Featured Recipes

    Moroccan White Bean & Rice Flour Bites / @spotebi

    These Moroccan White Bean & Rice Flour Bites are budget, … [Read More...]

    Grilled Chicken & Veggies Low-Carb Summer Salad / @spotebi

    Salads have a reputation for being rather basic, but this grilled … [Read More...]

    5-Minute Gut-Healing Miso Spread Recipe / @spotebi

    Millions of Japanese start the day with a warming bowl of miso soup … [Read More...]

    Premium Membership

    Online Membership Pack

    Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

    GO PREMIUM

    Workout Plans

    The Beginner Edition / @spotebi

    8-Week Beginner & Intermediate Workout Plans

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • LOGIN
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • MY PLANS
  • Don’t Miss a Thing!

    • Email
    • Pinterest
    • YouTube

    Copyright © 2022 Spotebi - All rights reserved