Virabhadrasana I Or Warrior I Pose Steps And Benefits


Virabhadrasana or Warrior Pose is a very beneficial for our health. Virabhadrasana yoga posture named after a warrior Virabhadra, a yogi is known for his non-violence qualities. This yoga asana strengthens all the muscles of your feet and hands. There are three variants of Virabhadrasana Warrior Pose. So,  here let’s know in detail the method of performing Virabhadrasana I or Warrior Pose I.

What Is Virabhadrasana I Or Warrior I Pose?

Virabhadrasana is a Sanskrit word that is made up of two words in which the first word is “Vir” which means “Warrior” and the second word is “Bhadra” which means “Friend” and “Asana” means “Yoga Pose”.

Virabhadrasana I or Warrior I Pose is an asana celebrating the exploitation of a legendary warrior. Virabhadra is a mythological character created by Lord Shiva and the name Veerabhadrasana Mudra is derived from it. It is an asana honoring the achievements of a legendary warrior. Therefore it is also called Warrior Pose.

This asana is considered one of the most beautiful postures in yoga, and by doing this asana exercises the whole body. Let us know in detail how to perform Virabhadrasana I.

(Also Read: Virabhadrasana II Or Warrior II Steps & Benefits)

Preparatory Poses Of Virabhadrasana I or Warrior I:

There are some other asanas that you should practice before practicing Virabhadrasana I or Warrior I, and these asanas are also beneficial in maintaining health and removing many disorders from the body.

  • Utkatasana or Chair Pose
  • Purvottanasana or Upward Plank Pose
  • Utthita Parsvakonasana or Extended Side Angle Pose
  • Supta Padangusthasana or Reclining Hand To Big Toe Pose


Steps To Do Virabhadrasana I or Warrior I:

It is very easy to do Veerabhadrasana-1 posture. Let’s know in detail the method of performing this asana…

Step 1:

To do this Virabhadrasana I or Warrior I, first of all, spread the Yoga Mat in a clean place and stand upright on it.

Step 2:

For this, you can also stand in Tadasana Yoga posture.

Step 3:

Now spread both your legs 3 to 3.5 feet.

Step 4:

Keep both of your hands up, ie keep it parallel to the ground.

Step 5:

Now take the palms of both your hands on top of your head and join them together.

Step 6:

Then rotate the paws of your right foot at a 90-degree angle and the left foot paws 45 degrees. Now keep your feet fixed, just rotate the upper body in the direction of right toes.

Step 7:

In this case, your mouth will also rotate 90 degrees in the direction of the right toe. After this, fold your right leg from here at the knee and make a 90-degree angle on it.

Step 8:

In this case, your right leg will be parallel to the floor and the left leg will be completely straight. Now tilt your head backward and look at the sky.

Step 9:

In this position, you stay for 30 to 60 seconds and then return to your starting position. Again do the whole process with the other leg.


(Also Read: Virabhadrasana III Or Warrior III Steps & Benefits)

Benefits Of Virabhadrasana I or Warrior I:

The Virabhadrasana I or Warrior I pose is considered to be the best yoga pose. Practicing this yoga pose has many benefits to health and removes various disorders from the body. Let us know what are the advantages of the Virabhadrasana I or Warrior I.

Strengthens Muscles:

By doing Virabhadrasana I or Warrior I, there is a good stretch on your whole body, due to which your body gets exercise. This asana reduces the problem of chest lung, shoulder, neck, back pain, etc. Apart from this, this asana also strengthens the thighs, calves, and ankles. It helps in releasing tension from the shoulders almost immediately and cures spasms of the shoulders.

Calm The Mind:

Nowadays every person in the world has problems with mental stress at some time in their life. To reduce this tension and to keep your mind calm Virabhadrasana has very good postures, Virabhadrasana I or Warrior I Asanas spread the spirit of courage, grace and good luck.

Stimulates Metabolism:

The stomach is a very important part of our body, but due to most diseases, there is no good digestion of food in the stomach, Virabhadrasana I or Warrior I accelerates the metabolism in our stomach, which causes many diseases in our stomach. Protects For those who sit for long periods, Virabhadrasana I or Warrior I can be beneficial.


Precautions To Do Virabhadrasana I or Warrior I:

  • If you have problems with spinal pain, then you must consult a doctor before performing this asana.
  • If you have back pain problems, do not do this asana.
  • Pregnant women will benefit from performing this asana regularly, especially if they are in their second and third trimesters.
  • If you have shoulder pain, raise your hands and keep them parallel to each other instead of placing them above
  • your head.
  • If you have neck pain then you can keep the neck straight.
  • People suffering from heart problems or high blood pressure should avoid this asana.
  • If you are suffering from knee pain or have arthritis, you can use wall support to perform this asana.

(Also Read: Utkatasana Or Chair Pose | Steps & Benefits)


Virabhadrasana I or Warrior I is a very good posture of yoga science. A healthy mind resides only in a healthy body. Virabhadrasana I or Warrior I not only activates metabolism but also helps to keep your mind stable. And in today’s world, maintaining balance is the most important thing. Virabhadrasana I or Warrior I help in developing this quality in your body associated with making balance.

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