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Warrior 1 Pose

Yoga / Very Easy
  • Hamstrings
  • Abs
  • Biceps
  • Calves
  • Chest
  • Forearms
  • Glutes
  • Groin
  • Hip Flexors
  • Lats
  • Lower Back
  • Middle Back
  • Neck
  • Obliques
  • Outer Thighs
  • Quads
  • Shoulders
  • Traps
  • Triceps
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0 ratings
  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
  • Plans
  • Muscles
  • Equipment
  • Details

How to do the Warrior 1 Pose - Learn Proper Warrior 1 Pose Form

  1. Step 1: Start by standing straight up with your feet shoulders width apart.
  2. Step 2: Stretch your legs apart to a length of about 3 feet.
  3. Step 3: Turn your right foot 90 degrees so that it is pointing towards the right end of the mat. Your left (back) foot can turn slightly inwards towards the right side of the mat or can stay planted.
  4. Step 4: Turn your torso so that it is facing the right side of the mat. You should be looking forward like how your right foot is pointing.
  5. Step 5: Bend your knee forward until it is aligned with your right ankle and at a 90 degree angle.
  6. Step 6: While in this position, bring your hands together and raise them towards the ceiling. Make sure your arms end up straightened. Look up towards the ceiling.

Warrior 1 Pose Variations and Warrior 1 Pose Alternatives

  1. Variation 1: If you feel discomfort in the pose, you can have your arms be parallel to each other rather than brought together.

Warrior 1 Pose Tips

  1. Tip 1: Don't over push yourself. Every movement should be a relaxing stretch.

Warrior 1 Pose Records and Warrior 1 Pose Statistics from Site Users

Warrior 1 Pose - Similar Exercises

ExercisePrimary MuscleDifficulty
Default HamstringsBeginner
Exercise thumb HamstringsIntermediate
Default HamstringsBeginner
Default HamstringsBeginner
Default HamstringsIntermediate
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Warrior 1 Pose Workout Programs (Workout Plans that use the Warrior 1 Pose)

Workout PlanDifficulty
Thumb Expert
Thumb Intermediate
Thumb Intermediate
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Warrior 1 Pose Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Abs blue Biceps blue Calves blue Chest blue Forearms blue Glutes blue Groin blue Hipflexors blue Lats blue Lowerback blue Middleback blue Neck blue Obliques blue Outerthighs blue Quads blue Shoulders blue Traps blue Triceps blue Hamstrings orange

Warrior 1 Pose Equipment

Warrior 1 Pose Training Details

The warrior 1 pose is a yoga exercise that primarily targets the hamstrings and to a lesser degree also targets the abs, biceps, calves, chest, forearms, glutes, groin, hip flexors, lats, lower back, middle back, neck, obliques, outer thighs, quads, shoulders, traps, and triceps.

The only warrior 1 pose equipment that you really need is the following: exercise mat. There are however many different warrior 1 pose variations that you can try out that may require different types of warrior 1 pose equipment or maye even require no equipment at all.

Learning proper warrior 1 pose form is easy with the step by step warrior 1 pose instructions, warrior 1 pose tips, and the instructional warrior 1 pose technique video on this page. The warrior 1 pose is a n/a exercise for those with a very easy level of physical fitness and exercise experience. Watch the warrior 1 pose video, learn how to do the warrior 1 pose, and then be sure and browse through the warrior 1 pose workouts on our workout plans page!

Warrior 1 Pose Sports


Warrior 1 Pose Force Type: N/A
Warrior 1 Pose Mechanics Type: Compound
Warrior 1 Pose Other Names: Warriors 1 Pose, Warrior I Pose, Warrior Pose I, Warrior Pose 1, Warriors Pose 1, Warrior Pose I, Virabhadrasana I, Virabhadrasana 1

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