Chair Warrior I
Vīrabhadrāsana I (chair)
Works on Hip flexors · Quadriceps · Shoulders
How to do it
- Sit sideways on the chair, with one thigh on the seat and the other leg stretched back behind you, foot on the floor.
- Turn the chest to face forward and keep the front knee over the ankle.
- Reach the arms overhead, lift the chest and breathe; lower and switch sides.
To come out, lower the arms, bring the back leg forward and sit upright.
Common mistakes
- Don’t arch the lower back: lengthen the tailbone.
- Don’t let the front knee drop in.
- Don’t shrug the shoulders.
Benefits
- Warrior I with a stable seat for balance and support.
- Stretches the front of the hip.
- Builds leg strength without balance worries.
Make it easier or different
- Easier: keep the hands on the hips.
- Back leg tense: bend the knee slightly.
- Challenge: lift the back heel off the floor.
Take care: Go easy with hip, knee or lower-back injuries. Use a firm chair against a wall.
What next
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Standing
Bear PoseBeginner
Chair PoseBeginner
Chair Pose with Prayer HandsBeginner
Chair Warrior IIBeginner
Chair-Supported TriangleBeginner
Extended Side AngleBeginner