With Props (1)
Virabhadrasana I Variation
वीराभद्रासन I वेरिएशन
Virabhadrasana I Variation strengthens the legs, arms, and core. It also opens the chest and improves balance. The variation refers to the arm position, which can be palms together or apart.
Anatomy Involved
Benefits
- Strengthens the legs, arms, and core
- Opens the chest and improves breathing
- Improves balance and stability
- Relieves stress and anxiety
- Increases stamina and endurance
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- High blood pressure
- Knee problems
- Shoulder problems
- Neck problems
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Step one foot back 4 to 4.5 feet, turning the back foot 45 degrees
- 2Bend the front knee to 90 degrees, directly above the ankle
- 3Square the hips toward the front of the mat
- 4Reach the arms overhead, palms facing each other
- 5Draw the front ribs in and lift the chest
- 6Press firmly through the back heel
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
hypertension
Keep hands at hips or in Anjali Mudra at chest, avoid full arm lift.
knee injury
Don't bend front knee too deeply, use a wall for support, keep knee aligned over ankle.
shoulder injury
Keep hands at hips or in Anjali Mudra at chest, avoid lifting arms overhead.
neck pain
Keep head facing forward, avoid looking up.
Target Areas
Practice Flow
About this Pose
Virabhadrasana I Variation strengthens the legs, arms, and core. It also opens the chest and improves balance. The variation refers to the arm position, which can be palms together or apart.
How to Practice
1. Stand in Tadasana, feet together, arms at your sides.
2. Inhale and step your feet approximately 4 feet apart.
3. Turn your right foot out 90 degrees and your left foot slightly inward.
4. Exhale and bend your right knee 90 degrees, ensuring the knee is directly over the ankle.
5. Inhale and raise your arms overhead, palms facing each other, or bring your palms together.
6 more steps remaining
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Frequently Asked Questions
Common questions about Virabhadrasana I Variation
What is Virabhadrasana I Variation?
Virabhadrasana I Variation strengthens the legs, arms, and core. It also opens the chest and improves balance. The variation refers to the arm position, which can be palms together or apart.
What are the benefits of Virabhadrasana I Variation?
Strengthens the legs, arms, and core. Opens the chest and improves breathing. Improves balance and stability. Relieves stress and anxiety. Increases stamina and endurance.
Who should avoid Virabhadrasana I Variation?
Avoid this pose if you have: High blood pressure, Knee problems, Shoulder problems, Neck problems.
How many steps are in Virabhadrasana I Variation?
Virabhadrasana I Variation is practiced in 11 steps. Stand in Tadasana, feet together, arms at your sides.
Is Virabhadrasana I Variation suitable for beginners?
Yes, Virabhadrasana I Variation is a beginner-friendly pose suitable for all levels.
What conditions does Virabhadrasana I Variation help with?
Virabhadrasana I Variation is therapeutic for: strength, anxiety, posture correction.
What poses should I do before Virabhadrasana I Variation?
Prepare with: Warrior I, Tadasana, Shoulder Rolls, Neck Rolls, Tadasana Variation: Heel Raises. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Virabhadrasana I Variation with other poses