Warrior I
Virabhadrasana I
Sanskrit
Virabhadrasana I
English
Warrior I
Spanish
Guerrero I
Category
Standing
Level
Beginner–Intermediate
Benefits
- Strengthens legs, ankles, and back
- Opens hips, chest, and shoulders
- Improves focus and balance
- Builds stamina
Contraindications — when to avoid or modify this pose
- High blood pressure (caution with arms overhead)
- Shoulder injury
- Knee injury
- Heart problems (caution)
Muscles worked
Contract / work (engaged)
- Quadriceps
- Glutes
- Core / abdominals
- Shoulders (deltoids)
Stretch / lengthen (released)
- Hip flexors
- Calves
Chakra
Traditional association, based on common hatha yoga teaching — not a medical or scientific claim.
This page is for general education only and is not a substitute for guidance from a qualified yoga teacher or medical professional. If you have an injury, a chronic condition, or are pregnant, consult a doctor and a certified instructor before practicing this pose.