June - Warrior I Pose

V I R A B H A D R A S A N A   E K A

(veer-ah-bah-DRAHS-anna eka)
vira – bravery, courage     bhadra – blessed, auspicous     eka – one

“Warrior Pose stretches and strengthens the legs, hips, shoulders, arms and chest. If you have knee problems, proceed carefully and make sure the front knee is aligned directly over the ankle. If the front knee extends beyond the ankle, slide the rear foot farther back.

Warrior is a good posture to hold, although its intensity makes prolonged holding challenging. If you want less challenge, hold with the hands on the knee. Over time you will build the strength required to raise the arms overhead. You can also lower the back knee to rest on the floor in a variation called Supported Warrior, which reduces the effort required to hold the posture and makes it easier to balance.

If you want more challenge, sweep the arms overhead and interlace the fingers, extending the index fingers in Steeple Position. Let the hips sink as you arch back and press the fingers skyward”.
— Kripalu Yoga: A Guide to Practice On and Off the Mat by Richard Faulds and Senior Teachers of Kripalu Center for Yoga & Health


  • Strengthens feet, legs, buttocks, back, abdomen, shoulders arms
  • Stretches legs, abdomen, chest
  • Stabilizes ankles, knees, hips
  • Stimulates circulation and digestion, relieves constipation and sciatica
  • Tones abdominal organs, especially kidneys, helping in the elimination of toxins
  • Stimulates the mind; builds concentration, confidence, strength


  • Recent or chronic ankle, knee, hip or shoulder injury, inflammation or pain.
  • High blood pressure or heart conditions: practice carefully without long holding times, keep arms on hips.
Spice Harmony Yoga