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
- Hold
- 5–8 breaths per side
- Focus
- Leg strength and upward lift
- Steps
- 6 cues · ~1 min
- Ground the back heel
- Hips point forward
- Lift from the waist
Step by step
How to do Warrior I
StartStand in Mountain Pose.
- 1
Step the left foot back about a metre, turning it out 30–45°.
- 2
Keep feet hip-width apart for stability.
- 3
Square the hips toward the front of the mat as much as comfortable.
- 4
Bend the front knee over the ankle.
- 5
Press the back heel down firmly.
- 6
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 & common mistakes
Aim for 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”
Watch out for
Narrow stance forcing the hips to twist, and arching the lower back.
Make it yours
Easier, harder, supported
Shorter stance, wider feet, hands on hips.
- Humble Warrior
- Arms in cactus shape
- Wall for back heel
In a sequence
Where it fits in a flow
BeforeLow Lunge
BeforeMountain Pose
This poseWarrior I
AfterWarrior II
AfterWarrior III
AfterPyramid Pose
Good to know
Questions
Do my hips need to be fully square?
No. Square them as much as your body allows; widening the stance helps.
The first of the three warrior poses popularised in 20th-century hatha.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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