Warrior I Yoga Pose

How to Perfectly Execute the Warrior I Yoga Pose

Drawing from its strong name, the warrior one pose is one of the most complicated yoga poses today. Named after the incarnation of an Indian deity with multiple arms, flaming eyes and hair; the position is associated with power, stability and focus.

This pose is generally designed to stretch the front part of the chest and lungs while opening up the joints. The back, thighs and ankles are also strengthened by practicing this pose.

Tips in Executing the Warrior I Pose

The warrior I pose highly depends on the perfect positioning and focus of the three points of alignment to execute properly. Below you will find some useful tips on how to do this.

When executing this complicated yoga pose, it is important to ensure that you begin the alignment from the ground up. Your feet should be planted firmly on the ground in the right direction to begin with.

You can check and subsequently correctly align your hips by placing your hands on them and feeling how they are positioned. The alignment of the hips has to be in line with the alignment of the respective legs.

To increase the length and stretching of your lower back, it is recommended that you try to draw the tailbone downwards instead of pushing your pelvis forward.

Stability is another important aspect of this pose. To stabilize your back and keep the edge of your foot grounded throughout the pose, it is recommended that you plant you weight firmly on the top of your thigh from your back.

Steps in Executing the Warrior I Yoga Pose

The above tips provide a clear picture of what the pose requires for proper execution. Below you will find the steps on how to execute the Warrior I pose.

1. Begin this pose while standing in the mountain pose. Breathe deeply and calm your mind drawing as much focus as you can. Turn leftwards as you do this.
2. As you breathe out step your feet wide apart over 4-5 feet.
3. Proceed by turning your right foot out by a ninety-degree angle so that your toes point to the top of the mat, and then turn the left leg inwards at an acute 45-degree angle.
4. With your pelvis turned toward the front of your mat align the heel of the front leg to the arch of the rear leg.
5. Exhale and bring your right knee over your ankle by bending it to a 90-degree angle. Focus on distributing your body weight through both feet and into your heels.
6. As you continuously extend the length of your tailbone to the floor, while opening the pelvis and hips match this by leaning your head back and gazing upwards at your fingertips. Hold this pose for up to five breaths.
7. Release the pose by inhaling and straightening your legs, lowering your hands and returning to the mountain pose. Turn and repeat the pose to the other side.