Warrior I – Yoga Pose Guide

Coach Ira shares her tips and techniques on how to master Warrior I pose in yoga.  Plus get expert tips on modifications and common mistakes.

The Warrior poses belong to Yoga’s foundation poses and there are three variations of them, Warrior I, II and III. In this video, Coach Ira demonstrates Warrior I – Even though, the pose looks simple, the alignment can be tricky – Ira goes through correct alignment, common mistakes, and modifications to keep you safe and accommodate your unique body.

Correct Alignment of Warrior I:

  • Back foot placed at about 45 degrees
  • Press down through outer edge of your back foot
  • Try to square the hips as much as your body allows
  • Bend knee over ankle, shin perpendicular to the floor
  • Reach up strongly through arms
  • Lift up through your chest
  • Gentle backbend, look up towards your hands or ceiling

YouTube video

Common Mistakes:

  • Back heel turned out too far (hurts knee, ankle and hips)
  • Not squaring hips (you will miss out on great stretches in the calf, hip, spine and pelvis)
  • Not bending your knee (miss out the strengthening aspect of this pose)
  • hinging forward (miss out on backbend and balance)
  • Not engaging in shoulder flexion (won’t stretch your arms + shoulders)


  • If you struggle with balance: Bring your feet wider, so you have a stronger stance
  • If arms get too heavy: Bring hands to heart center and bring them back up when you feel ready

Warrior I Origins

Warrior 1 is called Virabhadrasana 1 in Sanskrit – The Warrior poses are named after the fierce warrior Virabhadra, who is said to symbolize our inner ability to overcome ego and ignorance. This pose will boost your confidence!

Join us for Yoga Class with Ira

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