Standing Yoga Pose
Warrior 1 Pose
Veerabhadrasana 1
Veerabhadrasana 1 (Warrior 1 Pose) derives its name from the Sanskrit 'vira' (hero), 'bhadra' (friend), and 'asana' (pose). This foundational posture stretches the hip muscles while strengthening the legs and upper arms. It improves balance, builds core strength, and extends the erector spinae along with the chest, hip, and thigh regions. It is commonly practised in children's yoga.
DifficultyBeginner
CategoryStanding Yoga Pose
BeginnerHow to do it
Steps to Perform Warrior 1 Pose
- 1Stand in Tadasana.
- 2Position the right leg far back; the left foot at 90 degrees and the right foot turned inward at 45 degrees.
- 3Inhale and raise both hands overhead, ensuring the torso turns toward the left leg.
- 4Exhale and bend the left leg, bringing the left thigh parallel to the ground.
- 5Keep the torso straight without leaning forward.
- 6Hold the posture with normal breathing.
- 7Inhale and slowly return to centre.
- 8Exhale, relax the hands, and bring the feet together.
- 9Repeat on the opposite side.
Why practise it
Benefits
- Reduces stubborn fat from the hips.
- Improves balance and posture.
- Enhances blood circulation.
- Builds stamina and develops a sense of balance and coordination.
For beginners
Tips
- Practise a minimum of 6 sun-salutation rounds to perfect the pose.
- Hold Adho Mukha Svanasana for 10 counts during sun salutations.
- Practise Vrikshasana to prepare for Veerabhadrasana.
Watch Out For
- Spinal ailments, or neck, shoulder, or knee pain.
- High blood pressure, heart problems, or vertigo.
Go further
Variations
- Veerabhadrasana 2 (Warrior 2 Pose).
- Veerabhadrasana 3 (Warrior 3 Pose).
- Use props like straps or blocks.
Begin where you are.
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