> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Warrior 1
> Beginner · Static · Unilateral. Strength, flexibility
Also known as: Virabhadrasana 1.
| | |
| - | - |
| **Difficulty** | Beginner |
| **Velocity** | Static |
| **Symmetry** | Unilateral |
| **Athlete** | Stacy |
| **Video length** | 27 s |
## Technique
1. From a standing position, step one foot back and position that foot at about 45 degrees.
2. Bend the front knee to 90 degrees, keeping the toes facing forward and aligning the knee with the ankle and hip.
3. Reach the arms up, rotating the upper arms externally and bringing the palms together.
4. Work to square the hips and shoulders toward the front by grounding the legs strongly.
5. Gaze at the thumbs.
6. Continue reaching the hands up as you rotate the feet to do the other side.
## Form tips
* If the shoulders are tight, separate the hands and reach straight up from the shoulders.
* Minimize the backbend here by dropping the tailbone down and lifting the navel toward the spine.
* Press the front foot down and forward, and the back foot down and back to influence the hips into a square position toward the front.
**Logging:** Work each side for the time indicated.
## Muscles
Strength
- Quadriceps
- Glutes
- Hamstrings
Flexibility
- Pelvis
- Quadriceps
- Hip adductors
* Rectus femoris
* Vastus medialis
* Vastus intermedius
* Vastus lateralis
* Gluteus maximus
* Semitendinosus
* Semimembranosus
* Biceps femoris (long)
## Equipment
## Appears in
## Progressions
Novice
Novice
Intermediate
Intermediate
## Regressions
Beginner
Beginner
Beginner
Novice
Novice
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/warrior-1-e0fs). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
