Warrior I (Virabhadrasana I)

Targets the quads, glutes, hip flexors of the back leg, and the chest and shoulders through the overhead reach. Helpful for building lower-body strength, challenging the hip-squaring action against the angled back foot, and as the foundational entry to every warrior sequence. The movement plants the back foot at roughly 45 degrees with the heel grounded, bends the front knee over the ankle, squares the pelvis forward as much as possible, and reaches both arms straight overhead with the gaze forward or slightly up.

Cues

• Ground the back heel, square the hips forward, and reach the arms to the sky.