Virabhadrasana I (Warrior 1)
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Yoga Techniques and Fitness
Overview
In this lesson, we introduce Virabhadrasana I (Warrior 1), a standing backbend that combines strength with openness, named after a warrior from Indian mythology.
Objective
Understand how to practice and teach this heating, energizing pose that strengthens legs and upper back while opening the psoas, chest, and shoulders.
What You'll Get
What You'll Get: You'll learn why Warrior 1 is categorized as both a standing pose and a standing backbend, and how it prepares the body for deeper backbends. The lesson explores how the pose brings grounding and embodiment while also being uplifting, and what happens to your breath and sense of strength when the hands are joined versus released. You'll discover how it tones abdominal organs and supports lung health through improved posture. For professionals, you'll understand the numbering system behind the Warrior poses (based on extended limbs, not sequence), and how to adapt this pose for students with neck, shoulder, knee, or heart concerns.
Introduction
Virabhadrasana I
veer-baah-draah-san-ah
“Virabhadra” = name of a warrior from Indian mythology
Heart of Pose
- Standing Backbend
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