Virabhadrasana One/Warrior One

Movement Instructions

1. Begin in Mountain Pose and extend your right leg back 3-4 feet with your right heel in line with your left heel.
2. Lift your arms up. Bend your left knee, so that it is in line with your left ankle.
3. Elongate your trunk.
4. Hold your shoulders square.
5. Try to square your hips to the front.
6. Engage your abdominals and legs.
   
   

Joint Actions

• Trunk: Slight extension of the trunk at the spinal joints
• Arm/Forearm: Flexion of the arm at the shoulder joint, extension of the forearm at the elbow joint
• Front Thigh/Leg: Flexion and medial rotation of the thigh at the hip joint, flexion of the leg at the knee joint
• Back Thigh/Leg: Extension and lateral rotation of the thigh at the hip joint, extension of the leg at the knee joint
  

Purpose

• Strengthens the musculature of the legs, abdomen, arms, and trunk
• Stretches the hip flexors