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Free Yoga Video: Warrior 1 & Utkatasana Poses

Virabhadrasana I/Warrior Pose

YOGABODY Naturals founder, Lucas Rockwood demonstrates Utkatasana Pose, Virabhadrasana I, and Virabhadrasana II. This yoga pose is one of the foundational standing postures in the Ashtanga Yoga Primary series as taught by Sri. K. Pattabhi Jois in Mysore, India. Ashtanga Yoga is a dynamic practice where the breath and movements are synchronized to produce internal heat that purifies, strengthens, and opens up the body.

BENEFITS OF UTKATASANA POSE (fierce pose/chair pose/awkward pose)

Utkatasana Pose, often referred to as “chair pose,” is a simple-looking posture that when practiced correctly is actually quite challenging. For most yoga students, the most challenging area is the upper body. The idea is to press your hands flat together and straighten the arms directly up toward the ceiling (or as much as possible). In this yoga pose, it’s normal to feel blocked in your shoulders and chest, but through regular practice you can really open up.

BENEFITS OF WARRIOR POSE (virabhadrasana pose)

Virabhadrasana I and II are a foundational part of many yoga traditions. They are deceptively simple yoga poses, and when practiced correctly, both are extremely powerful for opening up the hips, strengthening the legs, and warming up the body for a deeper practice. Because of the dynamic nature of Warrior I and Warrior II poses, they are excellent for balancing and stabilizing the knees, ankles, and hips.


Vinyasa refers to the flowing series of movements when yoga students go from a low pushup position, to a backbend, then to downward-facing dog pose. This series of movements is meant to be connected to Ujjayi Breathing which builds internal heat and allows for greater flexibility.

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  1. Sylvesta Riddick wrote
    at 4:06 pm - 21st June 2008 Permalink

    Thank you for the information on achieving greater flexibility through asana post-ures. I have been practicing for two years and I am still unable to perform Padam-asana, which I attribute to very tight hips and lower back. When doing the Warrior 1 and 2 asanas are they to be held for five minutes each side for total of twenty minutes? Thank you very much for your time and effort.

  2. Russel Wright wrote
    at 7:31 am - 10th August 2010 Permalink

    I prefer the Vinyasa, in my opinion it is more helpful if we want to improve our flexibility faster. It is good that you share your knowledge here Lucas, so kind of you. Its really helpful.

  3. Doreen wrote
    at 3:38 am - 14th August 2010 Permalink

    Thank you for the tips. I will concentrate to practice virabhadrasana pose. I still have the stiffness in me and I’m so eager to cut it out in my system.