Warrior I
Warrior I combines strength in the legs with lift through the torso. A wider stance width (not just length) makes squaring the hips more comfortable.
- Level
- Beginner
- Family
- Standing
- Hold
- 5–8 breaths per side
- Works
- Legs, hip flexors, shoulders
- Ground the back heel
- Hips point forward
- Lift from the waist
Step by step
How to do Warrior I
Begin Stand in Mountain Pose.
- 01
Step the left foot back about a metre, turning it out 30–45°.
- 02
Keep feet hip-width apart for stability.
- 03
Square the hips toward the front of the mat as much as comfortable.
- 04
Bend the front knee over the ankle.
- 05
Press the back heel down firmly.
- 06
Inhale and raise the arms overhead, shoulders soft.
- ↩
Coming out. Straighten the front leg, step forward to Mountain Pose and change sides.
Breath
Full, steady breaths; lift through the chest on inhales.
Focus
Leg strength and upward lift
Why practise it
Strengthens legs and back, stretches hip flexors and calves, builds focus.
Alignment & cues
Front knee over ankle; back leg straight; pelvis neutral; arms in line with ears.
Teacher’s cues
- “Ground the back heel”
- “Hips point forward”
- “Lift from the waist”
Common mistakes
Narrow stance forcing the hips to twist, and arching the lower back.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Shorter stance, wider feet, hands on hips.
Variations
- Humble Warrior
- Arms in cactus shape
Props
- Wall for back heel
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Prepare with
This pose
Follow with
Practise with care
Safety
Reduce depth with knee issues; keep arms lower with shoulder problems.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
The first of the three warrior poses popularised in 20th-century hatha.
Questions
Do my hips need to be fully square?
No. Square them as much as your body allows; widening the stance helps.
