Virabhadrasana I "Warrior I Pose"

Pronunciation: (vee-rahb-had-RAHS-ana)

Also called:

Raised Arms Warrior Pose Virabhadrasana A Virabhadrasana 1 Warrior 1

Level:

Beginner

Chakra:

Benefits: As with other Warrior poses, this stretches and strengthens your thighs, calves, and ankles, as well as your shoulders, arms, and back.  It is a great stretch for the abdomen, neck, heart, and shoulders. This pose helps to develop your core and balance. 

How it's done:

• Begin in Mountain Pose at the front of your mat
• Take a big step backward with your right leg, and bend left knee so you are in a lunge position, aligning knee over the left ankle
• Align your heels and then turn your right heel out 60 degrees (please note that although the pictured model's heel is lifted, your heel should remain down)
• Your hips should be squared and facing forward
• Your arms are lifted above your head, with biceps in line with your ears
• Your hands can be palms together, touching, or separate, fingertips open or closed
• Shoulders are relaxed