Warrior I (hold)

Virabhadrasana I

Yogaeasytimedno equipment

A long lunge stance with the front knee bent about 90 degrees over the ankle and the back leg straight with the whole back foot flat and turned out about 45 degrees; hips and chest face forward, torso upright, arms straight overhead.

How to do it

1. From Mountain pose step the left foot back about one leg length (1-1.2 m); feet hip-width apart side to side.
2. Right foot points straight forward; turn the left foot out about 45 degrees and press the whole sole, heel included, into the floor.
3. Bend the right knee to about 90 degrees so it is directly over the right ankle, thigh toward parallel; the left leg stays straight.
4. Square the hips and chest toward the front; torso vertical.
5. Raise the straight arms overhead, shoulder-width, palms facing; gaze forward or up to the hands.

Muscles worked

polpacci, deltoidi, lombari, quadricipiti, glutei

Workouts that use it

• Power yoga strength
• Ashtanga primary series