Warrior One: Finding Strength and Stillness on the Mat

debbydowling
Nov 13
3 min read

Updated: Nov 14

Debby Dowling Yoga Teacher and Intuitive Energy Healer Orange County California — Debby Dowling Yoga Teacher Energy Healer South Orange County California

As I was thinking about how I wanted to kick off my new blog series, I really wasn’t sure where I wanted to start. So I thought why not start at the beginning? Or at least what could be considered a beginning/foundational pose in yoga ~ Warrior One!

If you’ve ever taken a yoga class, chances are you’ve met Warrior One—or as it’s called in Sanskrit, Virabhadrasana I. It’s one of those poses that looks simple enough, but once you’re in it, you realize there’s a lot more going on than meets the eye. Warrior One is about finding strength, balance, and focus—all while staying calm and steady. It’s not just a stretch; it’s a mindset.

Personally, I think it’s a super tough pose. I used to hate it. But as I always say, the poses you hate are probably the ones you need the most. And while I no longer hate how warrior feels in my body, I have to admit it's taken me a long time to understand it and be comfortably uncomfortable in the pose.

The Spirit of the Pose

Let’s start with the name. Virabhadra was a fierce warrior from ancient Indian mythology, created by the god Shiva. But don’t worry—yoga warriors don’t fight battles with swords. Instead, this pose invites us to embody inner strength and courage. It’s about standing your ground, even when life gets challenging, and remembering that power can be peaceful.

When you come into Warrior One, your front foot steps forward while your back foot grounds behind you. Your hips face forward, your arms reach up, and your chest opens. There’s this beautiful sense of both rooting down and reaching up—strong, stable legs paired with an open heart and lifted gaze. It’s a great reminder that strength and grace can exist together.

Why Practice Warrior One?

Physically, this pose works wonders. It strengthens your legs, glutes, and core while stretching your hips, shoulders, and chest. It can also improve balance and posture—something most of us could use more of, especially if we spend a lot of time sitting.

But the real magic of Warrior One goes beyond the muscles. Holding the pose teaches patience and focus. You’ll probably feel the burn in your thighs, and that’s okay. The trick is to breathe through it, to stay calm even when it’s not easy. That’s where the warrior energy truly shows up—being strong, steady, and present, even in discomfort.

How to Get Into Warrior One

Here’s a simple way to try it:

Debby Dowling Yoga Teacher Demonstrating Warrior One

Start in Mountain Pose (Tadasana), standing tall at the top of your mat.
Step your left foot back about three or four feet and angle the toes slightly outward.
Bend your right knee so it’s stacked right above your ankle.
Press firmly into the outer edge of your back foot to ground yourself.
Square your hips and shoulders toward the front.
On an inhale, reach your arms up, palms facing each other.
Relax your shoulders away from your ears, gaze forward or slightly up, and breathe.

Stay here for a few breaths, then switch sides.

Take the Warrior with You

Warrior One is a reminder that strength isn’t about pushing harder—it’s about staying centered. Each time you step into this pose, think of it as a practice in resilience. You’re learning to stay grounded when things get wobbly and to open your heart even when life feels tough.

So next time you’re on your mat, step into Warrior One with intention. Stand tall, breathe deeply, and remember: the real battle is often internal—and your calm, steady breath is your greatest weapon.