Warrior 1 (virabhadrasana 1) – Set Up and Cues

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Arguably the most challenging of the classical standing postures, virabhadrasana 1 or “Warrior 1” places great demands on our pelvic and trunk stability along with the strength and mobility of the hips and shoulders. This posture requires the ankles and feet work well and that the spine has good mobility.

When doing Warrior 1 I must maintain constant awareness of where all of the various mechanical loads are placed, and thus Warrior 1 also poses a great challenge to the mind. I must remain present at every moment I am in the posture for both safety and success.

Warrior 1 includes a back bend as one of its key elements. If you have a low back injury, I would not recommend learning this posture on your own. PLEASE SEEK A SKILLED INSTRUCTOR FOR HELP.

Even if you’ve had experience with the posture, I would encourage you to watch my video on stabilizing the lower back for back bends before watching this video for a better understanding of how to approach the back bending element in Warrior 1.