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Last updated on May 6th, 2025 at 06:37 pm

Warrior 1 pose is a standing yoga pose that allows many variations in the traditional pose. The warrior 1 pose chair variation is a seated and supported version of the warrior pose. It is one of the most effective seated yoga poses for seniors and is also used in gentle yoga routines and chair yoga for beginners. This seated yoga pose is also known as Chair Warrior 1 or Virabhadrasana 1 Chair Variation. It’s a gentle yoga pose ideal for seniors, people with limited mobility, or anyone looking for knee-friendly yoga.

It is a union of the basic warrior 1 pose and the high lunge pose. The other name of this pose is “VIRABHADRASANA 1 CHAIR VARIATION”.

This seated yoga pose is also known as Chair Warrior 1 or Virabhadrasana 1 Chair Variation. It’s a gentle yoga pose ideal for seniors, people with limited mobility, or anyone looking for knee-friendly yoga. This is a simple and easy-to-balance variation, ideal for beginners or individuals with injuries, as it is both gentle and safe.

In an article, we explore the great and simple variation of the basic virabhadrasana called the warrior 1 pose chair variation. This article contains benefits, how to do it, the basics of the pose, and contraindications of this pose.

What Is Warrior 1 Chair Pose (Virabhadrasana 1)?

This pose is performed sitting on a chair, and the rest of the process is similar to the basic pose. Using a chair as a support makes this pose simple and easy to balance. Anatomically, it targets all body parts and induces a head-to-toe the entire body.

• Name- Warrior 1 Pose Chair
• Level- Beginner
• Positions- Sitting
• Type- Stretch, Balance
• Target Muscles- Upper and Lower Body

Benefits of Practicing Warrior 1 Chair Pose

This pose is known as the virabhadrasana-1 chair variation and is one of the easiest versions of the traditional pose. It offers many physical and mental health benefits to your physical and mental well-being.

It is a great variation for students and people with severe balancing issues and injuries. This pose is often recommended in yoga for knee pain and yoga for seniors classes due to its safety, stability, and ease of use.

Here we discuss some amazing benefits of this pose, given below

It improves flexibility and provides a great range of motion(Mobility). That can help you in daily activities and prevent injuries and stiffness of the muscles.

Deep stretching of the upper and lower body improves the strength of the muscles. It strengthens your hamstrings, quads, hips, and shoulders.

Holding this pose for a few seconds while engaging the core muscles improves balance and stability. It requires lots of focus and stamina to hold this pose.

This pose encourages proper alignment of the spine and shoulders. This pose supports good posture and prevents hunchback.

It improves focus and concentration of the mind and creates a sense of calm.

Step-by-Step: How To Do Warrior 1 Pose on a Chair

Here we learn how to do this pose by the step-by-step instructions that can help you to perform this pose. Please read them carefully before performing this pose without any difficulty.

1. Sit on the edge of the sturdy chair properly, and your feet should be together with your hands aside.
2. Lengthen your spine, and your shoulders should be relaxed and rolled back. Take 3-4 breaths in this position.
3. Now shift your hips slightly to the left side of the chair and bend your knees at a 90-degree angle.
4. Ensure the left foot is firmly on the ground and the toes are pointed forward. It gives you more stability.
5. Inhale and shift your right leg back as far as you can, and your toes are at 45 degrees. Keep your hips square and facing forward.
6. Now raise your hands overhead and both palms facing together. Extend your arms as high as possible. (This is the signature shape of the Warrior 1 Chair Pose, also referred to as Seated Virabhadrasana 1.)
7. Try to maintain a straight and long spinal position with the chest lifted.
8. Hold this pose for 5-6 breaths or a few seconds and keep breathing.
9. To release the pose, lower the arms aside and sit straight on the chair.

Who Should Avoid Chair Warrior Pose

This Pose has many benefits for your physical and mental health. But there are some situations and physical conditions where you should avoid this pose. Always remember them before performing this pose, which can prevent you from injury.

• Recent injuries in your ankles, knees, shoulders, and hips should be avoided in this pose.
• A person with hypertension or high or low blood pressure avoids this pose.
• Use a stable and sturdy chair to perform this pose. An unstable and wobbly chair can cause falling.
• A person with severe balancing issues, migraine, vertigo, and dizziness should avoid this pose.
• Chronic pain and swelling in your knees, shoulders, and ankles. Avoid this pose.

If you’re practicing gentle yoga for beginners or recovering from injuries, consult an instructor before doing this pose.

Other Seated Yoga Pose Variations

• Bound Hands Humble Warrior-1
• Warrior-1 Eagle Arms

FAQs – Warrior 1 Chair Pose (Seated Virabhadrasana 1)

Conclusion – Why Chair Warrior 1 is Great for Beginners and Seniors

The warrior 1 pose chair variation is simple and easy to do. This pose strengthens your legs, arms, shoulders, knees, and hip muscles. People with disability, balancing issues, and beginners can do this without any challenges. This is a safe and gentle version to perform and avoid the risk of falling and injury. Practicing this pose can improve the body’s flexibility, strength, and stamina. This seated variation of Warrior 1 is a top choice for anyone seeking safe, accessible yoga for beginners, seniors, or joint pain relief.

Honey

Honey is a certified yoga teacher from Patanjali Yogpeeth, Haridwar. Through the learning process, she realized, that yoga can be helpful in the wellness of one’s life.