Warrior One Pose

Definition - What does Warrior One Pose mean?

Warrior one pose is the first of three related powerful standing postures that improve strength and flexibility.

In this pose, the legs are placed in a lunge position with the back foot turned at a 45-60 degree angle and the front leg bent at a 90 degree angle so the knee is stacked over the ankle. The heel of the front foot should be aligned with the heel of the back foot. The hips are squared so the torso faces the bent leg and the arms are raised overhead with the palms facing each other or touching.

Warrior one pose may also be referred to by its Sanskrit name, virabhadrasana 1.

Yogapedia explains Warrior One Pose

Physical benefits of warrior one pose include:

  • Increased stamina and balance
  • Improved coordination
  • Opening of the chest
  • Strengthening the feet, legs and buttocks muscles
  • Building core strength
  • Improving flexibility

Warrior one pose is also believed to help alleviate asthma, sciatica and infertility. It's a particularly beneficial pose for those with sedentary jobs. Anyone who suffers from a spinal injury or high blood pressure should avoid this pose. Those with knee injuries or arthritis should practice the pose with care and use support. Beginners and those with balance issues may practice this pose with the support of a wall or the assistance of a trainer.

Variations of the warrior pose series include:

  • Warrior two pose – Similar to warrior one, but the arms extend out in opposite directions at shoulder height and the torso/hips remain facing forward. The head rotates toward the bent leg and the back foot rotates out to a 90 degree angle.
  • Warrior three pose – The arm position is the same as warrior one, but the back leg lifts off the ground and the body is tilted until the arms, torso and lifted leg are parallel with the ground.
  • Humble warrior – The legs are positioned as in warrior one pose, then the torso is bent over the front leg and the arms clasped behind the back.
  • Reverse warrior – Performed with the leg position of warrior two, but the back arm reaches for the rear thigh and the front arm stretches overhead.

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