beginner level

• reach upward
• intention to connect the wrists
• gaze at the thumbs
• extend the elbows
• lift the sternum
• shoulders above hips, torso straight
• avoid clenching the shoulders and scapulae
• direct the pelvic bone of the back leg forward
• rotate the thigh of the extended back leg inward
• direct the pelvic bone of the front leg backward
• front thigh parallel to the floor, shin at a 90-degree angle to the floor
• pubic bone upward, coccyx down
• distribute weight evenly on both legs

Virabhadrasana I is one of the most energy-consuming poses, requiring concentration in alignment, working the legs, back, core muscles, and arms. It improves flexibility and sense of balance.