Warrior 1

Benefits

  • Strengthens the feet, legs, knees, hips and glutes.
  • Stretches the groin, obliques, lats, chest and shoulders.
  • Increases mobility in the spine.
  • Opens up the hips.

Skill Level

  • Intermediate

Category

  • Hip Opener
  • Lower Body Strength

Yoga 15 Series

    Instructions

    • From Downward Dog, turn your left foot out 45 degrees and press into your palms to make room for your right foot to step in between your hands. 
    • Inhale, keep your hips low and sweep your arms out and up into Warrior 1. Exhale, sink into the pose. You can bring your hands together or keep them shoulder-width apart. 
    • Line up your front and back heels. 
    • Check that your front knee points straight ahead and comes directly above your right ankle. 
    • Turn your hips to face forward and try to bring your front thigh close to parallel with the mat. 
    • Engage the glutes on your back leg as you straighten your back knee to stabilise your left hip.
    • Draw your ribs in to avoid overarching your lower back. 
    • Hold the pose for 5 deep breaths, in and out through your nose.
    • On your last exhalation, bring your hands back down to the mat and step back to Downward Dog for the other side. 

    Variation

    Warrior 1 Variation
    • To stretch your chest and deepen the intensity of the backbend, interlace your fingers at the base of your spine and draw your shoulders back. 

    Contraindications

    • Avoid this pose if you have a knee, hip, back or shoulder injury.