Ibiza yoga: How to do Warrior 1

Ibiza yoga: Virabhadrasana I

Pose: Virabhadrasana I
Meaning: This is the famous warrior pose! And as the name suggests, it’s version one.


  • Stretches the belly, chest, shoulders, arms, throat and neck.
  • Strengthens and stretches the thighs, calves, ankles and knees.
  • Creates a little heat in the body too…


  • Stand in Tadasana. Stand with your feet hip width apart.
  • Inhale and raise your arms overhead. Exhale, step the left foot back, and bend the right knee directly over the right ankle. Pres the back heel down and feel the elongation in the back leg.
  • Press with the outer edge of the right foot to help you square the hips as much as possible.
  • Allow the shoulder blades to melt down the back and inhale to open your heart to the sun. Be mindful to take the spine movement from the upper back so you don’t compress the lower spine.
  • Feel the connection from the outer edge of the foot and right up to the fingertips.
  • Hold the pose for 30 seconds to one minute… and breathe!
  • Release the arms down to your sides and shift your weight forward stepping the back foot forward and repeat to the other side.

HELPFUL HINT: Start with your feet wider. Many of us feel tight in the hips and it can be difficult to get your hips square, so make it easy on yourself by starting wider and working in!