Warrior Pose

Description

Warrior Pose (Virabhadrasana I and II) is a foundational yoga standing pose that builds lower-body strength, opens the hips and chest, and develops balance and focus. Warrior I features a forward-facing lunge with arms overhead; Warrior II turns the torso sideways with arms extended parallel to the floor. Both are staples of virtually every yoga practice.

Muscle Group

Glutes, Quadriceps, Shoulders, Stretching, Yoga

Equipment Required

Bodyweight

Warrior Pose Instructions

Stand tall at the top of your mat. Step your right foot forward roughly three to four feet into a long lunge stance.
For Warrior I: Keep both hips facing forward. Bend your front knee to roughly 90 degrees, keeping the knee directly over the ankle. Back leg stays straight with the heel grounded at a 45-degree angle. Reach both arms overhead, palms facing each other.
For Warrior II: Open your hips and torso to the left side. Extend both arms parallel to the floor — front arm forward, back arm behind. Gaze over your front fingertips.
In both variations, press through the outside edge of your back foot. Keep your front knee tracking over the second toe.
Lift your chest, engage your core, and draw your shoulder blades down your back.
Hold for 5 to 10 breaths (30 to 60 seconds). Breathe deeply and evenly.
To exit, straighten your front leg and step back to standing.
Repeat on the other side.