How to do the Warrior I pose with correct form

Learn how to do the Warrior I pose with correct form to enhance your lower body strength and balance, whilst grounding your body and mind…

The Warrior I pose, also known as Virabhadrasana I, is a strong pose that is great for strengthening the entire lower body whilst enhancing the balance and flexibility in your hips and ankles. ‘There’s almost no body part that doesn’t reap the rewards of this exercise,’ says Jack Claxton, level 3 personal trainer and personal training ambassador at David Lloyd Clubs.

‘Expect your thighs, hamstrings and glutes to burn as you position your legs into a deep leg-strengthening lunge,’ says Claxton. ‘Your shoulders and upper back will work hard, too, as they are fully engaged to help keep you balanced, upright and still.’

Related: What is yoga? Benefits & basic principles for beginners

How to do the Warrior I pose

Follow Claxton’s tips to learn how to do the Warrior I pose with correct form.

Top tips for correct form:

  1. Firm your triceps to straighten your arms then slowly bring them overhead. Once pointing to the ceiling, breathe, relax your shoulders and lift your chest.
  2. Engage your core by drawing your lower stomach towards your spine and away from your front thigh. This will keep you centred and balanced.
  3. If your neck allows, look towards your hands, lifting and opening your breast bone but keeping the lower ribs down. Sore neck? Keep your chin tucked in and your neck in line with your spine.
  4. Aim to take your thigh parallel to the floor, with your knee stacked over your ankle, and your hips square to the front.
  5. Align your left heel with your right heel and point your left toes out. If you feel wobbly, place your feet slightly wider for more stability.

Related: Yoga for core strength: best poses for stronger abs

Words and model: Lucy Miller | Photography: Eddie Macdonald | Lead image: Shutterstock

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