Karuna Yoga Vidya Peetham Bangalore

Virabhadrasana – I (Warrior – I Pose)

  • This is warrior 1.
  • Start in Tadasana.
  • Step your feet three and a half to four feet apart on an exhale. Inhale and turn your right foot out 90 degrees.
  • Turn your left foot inwards slightly so it is pointing in the direction of the right foot. Make your thighs firm.
  • Now exhale and press down until your right thigh is parallel to the ground, while your back knee is straight.
  • Now inhale and raise your arms so that they are by the sides of your ears, reaching up, your fingers activated and pointing to the sky.
  • On an exhale, make sure your hips are pointing forward.
  • Stay here breathing easily for thirty seconds.
  • Then slowly release the pose and come back to Tadasana.
  • Repeat the pose on the other side.


  • Knee injury
  • Shoulder concerns
  • High blood pressure


  • Builds strength and endurance. In this pose the chest is fully
  • expanded and this helps deep breathing. It relieves stiffness .in
  • shoulders and back, tones up the ankles and knees and cures stiffness of the neck.
  • It also reduces fat round the hips.

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