Warrior 1 pose - Virabhadrasana 1

 Warrior 1 pose, or Virabhadrasana 1, is a standing posture commonly practiced in vinyasa classes. In this version, referred to as warrior one, the front knee is bent at a 90-degree angle while the back leg stretches back and the torso faces forward. It is part of the Sun Salutation B series, and is often followed by warrior two and warrior three pose.

Instructions

• Begin standing. Exhale and step your left foot way back.
• Place the foot flat on the floor and point the toes 45 degrees to the left.
• Bend your right knee and align it over your right ankle. Check that your heels are in one line.
• Inhale and reach your hands up, palms facing each other.
• Gaze forward and breathe while holding the pose.

Cautions

• Avoid if you have had a spinal injury or have high blood pressure.

Benefits of Warrior One Pose

• Improves strength of the feet, legs, buttocks and core
• Builds stamina
• Improves coordination