November 18, 2021

WARRIOR I POSE

Arguably more challenging than its counterpart, Warrior I is a strengthening standing pose similar to a lunge. It’s prominently used in the Sun Salutation B sequence.

WARRIOR I BENEFITS

Warrior I has the following benefits:

- builds strength in the lower body, core, arms, and back

- elongates the spine

- improves balance and stability

- supports good posture

HOW TO DO WARRIOR I

1. Take a slightly shortened stance than Warrior II.

2. The toes of your front foot will point towards the front of the room. Your back foot will be at a 45 degree angle.

3. Bend your front leg towards a 90 degree angle while keeping the back leg straightened.

4. Your torso should remain tall and face the front of your mat.

5. Extend your arms out and up towards the ceiling maintaining a shoulder’s distance between your hands.

MODIFICATIONS FOR BEGINNERS

- Try to keep your hips level. You can bend your back knee briefly to check, adjust, and then straighten once even.

- Widening your stance will give you more balance in this pose.

- Substitute with kneeling lunges by lowering your back knee to the mat and pointing the toes back.

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