Warrior I
Virabhadrasana I
A dynamic standing pose that embodies strength and courage, building physical power, opening the chest, and cultivating mental resilience and focus.
Stand with feet 3-4 feet apart, aligning heels
Turn right foot out 90 degrees, left foot in slightly
Bend right knee until thigh is parallel to the floor, keeping knee over ankle
Square hips toward the front, engaging core
Raise arms overhead, palms facing each other or touching
Hold with deep breaths, then switch sides
Strengthens legs, arms, and core
Opens chest, shoulders, and hip flexors
Enhances balance and mental focus
Stretches thighs and improves flexibility
Builds confidence and inner strength
Use caution with knee or hip injuries
Avoid forcing hips to square if uncomfortable
High blood pressure patients may keep arms lower
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