Warrior I (Virabhadrasana I)

It may look easy, but Warrior I (Virabhadrasana I) is one of the most complex standing postures - it's both a twist and a back bend, demanding poise, balance and strength.

Like its sister Virabhadrasana poses II and III, it's a strong, empowering asana, named after the Indian warrior demon Virabhadra.

There's no chance of hiding in the corner in Warrior I - and for this reason, it's also great for improving self-confidence.

Benefits
* Virabhadrasana I is a wonderfully strengthening and stretching asana: it strengthens the muscles in the thighs, calves and back, and stretches the shoulders, hamstrings, arms, thighs and groins (psoas). It also opens the hips, which should be squared to the front, and helps realign the spine.

* All asanas also work on an energetic level, and Virabhadrasana I is no exception: the pose allows the practitioner to access energy (or prana) blockages around the heart, third eye and sacrum.

* Boosts resolve and self-confidence: as you become stronger, hold the pose for longer, working towards ten breaths on each side.

Pointers to remember

* Starting from Mountain Pose (Tadasana), place the feet four or five feet apart, with the back and front heels aligned. The right foot points forward, the left foot is at an angle of about 30 degrees inward.

* Sink into the right knee, and be careful to align that knee over the ankle, to protect the knee joint.

* Relax the neck (either gazing up towards the hands or looking straight ahead), and soften the shoulders, where many of us hold tension; Much of yoga is about re-learning our habits - on a physical, as well as psychological, level. Either press the palms together, or hold the arms shoulder length apart.

* Keep the outer edge of the back foot firmly pressed into the floor; alternatively, lift the back heel off the floor and balance on the ball of the foot. Find which is more comfortable; the second may put less pressure on the sacral area of the lower back.

* Extend the spine upwards, lifting the pubic bone towards the naval. At the same time, keep the shoulders soft. Move the right hip back and left hip forward slightly, so the hips are squared towards the front (as opposed to the side angle of the pelvis in Warrior II).

* Breathe deeply for five to ten breaths and then repeat on the other side. If you like, say a silent, confidence-boosting affirmation to yourself, and stay with your breath, feeling the strength in your legs and the prana circulate around the body.

Contraindications
To soften the pose, make the stance shorter. If you have neck problems, look forwards rather than up.

Photography by Rebecca Cockcroft