How to Do the Perfect Warrior I (Virabhadrasana I) - Complete Guide

Want to master Warrior I — the powerful standing pose that builds strength, stability, and confidence? You're in the right place.

Perfect Warrior I (Virabhadrasana I) Technique

Warrior I (Virabhadrasana I) is a foundational standing pose that builds strength in the legs while opening the hips and chest. This powerful pose cultivates stability, focus, and inner strength while improving balance and posture. ChAIron's AI coaching ensures proper leg alignment, hip positioning, and optimal weight distribution.

Step-by-Step Form Guide

  1. Starting Stance:Step left foot back 3-4 feet, turn left foot out 45-60 degrees
  2. Front Leg:Bend right knee over ankle, thigh parallel to floor, knee tracking over middle toe
  3. Back Leg:Straighten left leg, press outer edge of foot down, heel grounded
  4. Hip Alignment:Square hips toward front of mat, draw left hip forward
  5. Upper Body:Lift arms overhead, palms facing each other, lengthen through crown

Common Mistakes to Avoid

  • Front knee collapsing inward
  • Back heel lifting off the ground
  • Hips not squaring toward front
  • Leaning forward over front leg
  • Hunching shoulders toward ears
  • Stance too narrow causing instability

AI Coaching Benefits

  • Front knee alignment and tracking
  • Hip square positioning and balance
  • Back leg engagement and foot grounding
  • Upper body posture and arm positioning
  • Progressive strength and stability improvements
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