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Virbhadrasana 1

Asana Type:

Target Body Part:

Difficulty Level:

YCB Level:


Full body Balance, heart opener.


Level 1

Virbhadrasana 1

Virabhadrasana 1 is a group of related lunging standing asanas or yoga poses. The asana is pronounced as Vee- Ra- Bha- Dra-asana. Warrior Pose I is one of the three Warrior poses that beautifully combines both the standing and balancing actions of the body.

How to do

Virbhadrasana 1

Step 1: 

Stand straight, normal breathing and bring your left leg backward and raise your upper body.  

Step 2: 

Bend your right knee to 90 degrees and left leg straight.   

Step 3: 

Twist your waist forward and look straight.  

Step 4: 

Slowly while inhaling raise both your arms up above your head and join both hands.   

Step 5: 

Stretch upward your body from the waist. Keep normal breathing from your nostril. Stay in this posture for 3-5 breathings.  Perform same asana by right leg also.

Benefits of

Virbhadrasana 1

  • Strengthens your shoulders, arms, legs, ankles and back.

  • Opens your hips, chest and lungs.

  • Improves focus, balance and stability.

  • Encourages good circulation and respiration.

  • Stretches your arms, legs, shoulders, neck, belly, groins and ankles.

  • Energizes the entire body.

Cautions of

Virbhadrasana 1

  1. If you are experiencing neck pain. 

  2. If you suffer from any of this condition: heart problems, severe neck or shoulder pain, knee pain, high blood pressure or chronic illness, Avoid this asana

Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.

Let's come together and build a Stress free, Depression free and Suicide free Japanese society with the power of Yoga!

Please contact for more details here.
-Team Patanjali Japan Foundation-
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