Virabhadrasana I: Strong Legs, Open Chest
Warrior I builds strength in the legs while the arms reach up and the chest opens. It is a staple of SEGA training sequences and of almost every yoga style.
This tip is scheduled for Thursday 5 November 2026 — you’re early. It’s all here already; enjoy.
How to do it
- Stand tall, then step the left foot about a leg's length back.
- Turn the back foot out about 45 degrees and keep the heel down.
- Bend the front knee over the ankle.
- Square the hips toward the front as much as is comfortable.
- Inhale and raise the arms overhead; keep the shoulders relaxed.
- Hold for 5 breaths, then switch sides.
Want help doing this properly?
Master Segar and the SEGA team offer personalised guidance — for individuals, families, offices and schools. Message us and we will walk you through it.
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