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Warrior I
Virabhadrasana I — Strengthens the legs and opens the hips, chest and shoulders, while building balance and stability.
How to do it
From a lunge with the back foot angled down, square the hips forward, bend the front knee and reach the arms overhead.
Benefits
Strengthens the legs and opens the hips, chest and shoulders, while building balance and stability.
Cautions
Take care with shoulder, knee or hip issues, and with high blood pressure if the arms are held overhead.
Calories by time
Rough estimates for about a 70 kg adult — heavier bodies and harder effort burn more.
| Time | Approx. calories |
|---|---|
| 5 min | 19 kcal |
| 10 min | 38 kcal |
| 20 min | 76 kcal |
| 30 min | 114 kcal |
Related poses
Downward-Facing Dog
Lengthens the hamstrings, calves and spine, builds shoulder and arm strength, and gently energises by putting the head below the heart.
Mountain Pose
The foundation for all standing poses. Improves posture, balance and body awareness, and steadies the breath.
Child's Pose
A resting pose that gently stretches the back and hips and calms the nervous system. A good place to pause during any practice.
Warrior II
Builds strength and stamina in the legs, opens the hips and chest, and sharpens focus.
Triangle Pose
Stretches the legs, hips and side body, and opens the chest while building steady standing strength.
Chair Pose
A strong pose that fires up the thighs, glutes and core and raises the heart rate quickly.
Source: Pose guidance paraphrases widely-taught yoga instruction; calorie estimates are approximate. · checked 2026-09-04
Frequently asked questions
What are the benefits of Warrior I?
Strengthens the legs and opens the hips, chest and shoulders, while building balance and stability.
Who should be careful with Warrior I?
Take care with shoulder, knee or hip issues, and with high blood pressure if the arms are held overhead.
How many calories does Warrior I burn?
Roughly 3.8 calories a minute for about a 70 kg adult, so around 38 in a ten-minute hold or repetition. Effort and body weight change this a lot.
Track your practice
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