Warrior I

Width matters more than length

Warrior I asks the hips to face forward while the back heel is down, which is hard if the feet are on a tightrope. Step the feet about hip-width apart, as if on two train tracks, rather than heel to heel. A slightly shorter stance also helps. The hips will rarely be perfectly square; turning them as far forward as is comfortable, without the back knee collapsing, is enough.

How to do Warrior I

• From Mountain Pose, step the left foot back about a leg’s length, keeping the feet hip-width apart
• Turn the back foot out about 45 degrees and press the outer edge of the back heel down
• Bend the front knee towards 90 degrees, with the knee over the ankle
• Draw the hips towards facing the front, and lengthen the tailbone down so the lower back does not arch
• Lift the arms overhead, shoulder-width apart, with the shoulders relaxed
• Hold for 5 to 8 breaths, then step forward and switch sides

Warrior I vs Warrior II vs High Lunge

• Warrior I: back heel down, hips and chest facing forward, arms up
• Warrior II: back foot parallel to the back of the mat, hips and chest open to the side, arms out
• High Lunge: back heel lifted, hips facing forward; easier on the back ankle and hips

Making it work for you

If the back heel will not stay down, lift it and practise High Lunge, or shorten the stance. Place the hands on the hips or at the heart if the shoulders are tight or tired. Keep the front knee bend shallower with knee pain, and keep the gaze forward rather than up if you have neck problems.