StandingBalance
Warrior I
Virabhadrasana I
A powerful standing pose that builds strength and stability in the legs while opening the chest and shoulders. Step one foot back, bend the front knee to 90 degrees, and raise the arms overhead.
- ·Strengthens legs
- ·Opens hips and chest
- ·Builds focus and stamina
Instructions
- 1From Tadasana, step your left foot back approximately one meter, turning it out to 45 degrees and keeping the right foot pointing forward.
- 2Bend the front knee to a 90-degree angle, stacking it directly over the right ankle and keeping the shin vertical.
- 3Press the outer edge of the back foot firmly into the mat and square the hips as much as possible toward the front of the mat.
- 4On an inhale, raise both arms overhead with palms facing each other, drawing the shoulder blades down the back.
- 5Lift the chest slightly and gaze forward or, if the neck allows, look up toward your thumbs.
- 6Hold for 5 breaths, grounding through both feet equally before switching sides.
Contraindications & precautions
- ⚠Knee injuries or chronic knee pain — keep the front knee at a less acute angle and avoid deep flexion beyond 90 degrees.
- ⚠High blood pressure — avoid holding the breath and keep the arms at shoulder height rather than fully extended overhead to reduce cardiovascular strain.
- ⚠Hip replacement or hip labrum tear — limit the depth of the lunge and avoid forcing the hips to square, working within a pain-free range of motion.
