Yoga Pose: Warrior I (Virabhadrasana I)

Dr. Jolene BrightenPublished: Last Reviewed: Wellbeing Leave a Comment

Coming Into the Pose

  1. Begin with your feet 3 1/2 to 4 feet apart. Turn your right toes out to 90 degrees and the left toes in to 45 degrees.
  2. As you inhale, draw your fingers up toward the sky, bringing your arms parallel to one another and perpendicular to the floor. Press the edge of your left foot into the earth and activate the thigh muscles.
  3. As you exhale, sink into your right thing. Bending at the knee, aim to bring your right thigh parallel to the floor. Keep the knee lined over the front ankle.
  4. Continue to reach through your arms, drawing your pinky finger towards the sky as you allow your shoulder blades to sink towards you hips. Lift your rib cage and take your gaze up to your fingers, if the neck allows.
  5. Hold the pose for 30 seconds to a minute. Continue to breath.
  6. When finished, inhale and rise up through the legs. Turn the feet to face center and repeat on the other side.
Physical Benefits
  • Strengthens shoulder, arms and back.
  • Stretches the iliopsoas (hip flexor muscles) and may reduce back pain.
  • Stretches the torso, neck and arms.
  • Strengthens thighs and calves.
  • Stretches and strengthens lungs and associated muscle of breathing.
  • Head and neck pain: Keep the head in neutral. Avoid looking up or straining neck.
  • Knee pain: Increase the angle of the front knee to greater than 90 degrees (minimize the amount of bend).
  • Shoulder issues/pain: Keep the hands on the hips or open the hands wide when over head.
  • High blood pressure or heart problems.

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About The Author

Dr. Jolene Brighten

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Dr. Jolene Brighten, NMD, is a women’s hormone expert and prominent leader in women’s medicine. As a licensed naturopathic physician who is board certified in naturopathic endocrinology, she takes an integrative approach in her clinical practice. A fierce patient advocate and completely dedicated to uncovering the root cause of hormonal imbalances, Dr. Brighten empowers women worldwide to take control of their health and their hormones. She is the best selling author of Beyond the Pill and Healing Your Body Naturally After Childbirth. Dr. Brighten is an international speaker, clinical educator, medical advisor within the tech community, and considered a leading authority on women’s health. She is a member of the MindBodyGreen Collective and a faculty member for the American Academy of Anti Aging Medicine. Her work has been featured in the New York Post, Forbes, Cosmopolitan, Huffington Post, Bustle, The Guardian, Sports Illustrated, Elle, and ABC News. Read more about me here.