In the beginning of my practice, Warrior I was my favorite pose and it STILL is. I love doing Warrior (any version) because it makes me feel strong. It can foster feelings of power and being in control but also make you physically very strong too.
Warrior I strengthens the legs, opens the hips and chest, and stretches the arms and legs. It develops concentration, balance and groundedness. This pose improves circulation and respiration and energizes the entire body.
- From Mountain Pose, slightly bend your knees and take a large step back with one foot. Point your front foot forward. Position your back foot at about a 45 degree angle forward, for balance.
- Sink deep into a lunge with your front knee stacked over your front foot, bent but not extending past your foot.
- Line up your front and back heels.
- Anchor your back foot and drop your tailbone slightly.
- Put your hands on your hips to help point them forward.
- Reach your hands to the sky, pulling your arms in toward your ears and stretching your back up, opening up your spine. Keep your neck long. Remember, “long is strong”. Breathe deeply.
- To come out of the pose, drop your arms and step your back foot forward.
- Repeat on the other side.
Our take on Warrior I Pose
Brittan: This pose is really difficult for me and I think it’s because of how tall I am. It takes a lot of strength for me to do this pose successfully. This is definitely a power pose though. Every time I am in it I feel strong and like an amazonian warrior woman with an incredible booty.
I love watching mom do this pose. She’s an ass kicker.
For me to do this pose well I really have to focus on keeping my inner thighs strong and in line with the pose. I also focus on making sure my feet are pointed the right way and that my front knee is at a 90 degree angle over my foot.
Shannon: I kind of LOVE being called an ass-kicker! I always try to remember that for every direction I’m moving in a yoga pose, there is an opposite direction to consider. Front-Back, Left-Right, Up-Down. This way I focus on moving (stretching or pulling) both directions to get a lot of benefit from the pose.
I try to pull my arms all the way back to my ears, which pulls me up higher. If you can’t do that–be patient with yourself because it will happen. Keep your shoulders and hips aligned forward. I keep my balance by focusing on spreading my feet out and putting my weight on my big toes. Make sure your knee doesn’t extend over your ankle in your front lunge.
Namaste, Salty Friends