How to Do
How to Do Warrior 1 Yoga Pose
The warrior 1 yoga pose should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the warrior 1 yoga pose.
Beginning
Beginning Warrior 1 Pose
1. Begin by standing, then taking a four-foot stride forward with your right foot. Bend your knee into a lunge with your foot parallel to the mat and toes pointed to the top. Maintain a 45-degree spin in your left heel by keeping your left leg straight behind you. Raise your arms straight above your head while pressing your shoulders down.
2. Squeeze your shoulder blades together and downward while lifting your chin to look up at your hands. Hold your position for a few moments before switching to the left side.
Movement
Warrior 1 Pose Movement
1. Start off in a staggered stance so that one leg is in front of the other. Your front leg should be slightly bent at the knee and your other leg should be straight behind you. Your legs should be three feet apart. Both feet should be facing straight ahead.
2. Raise both of your arms straight and extend over your head. Your head should be slightly tilted back looking at your hands.
3. Hold this position for the allotted amount of time then return to the starting position.
Benefits
Warrior 1 Pose Benefits
Stretches the lungs, chest, shoulders, neck, abdomen, and groin (psoas).
Strengthens the shoulders and arms, as well as the back muscles.
Thighs, calves, and ankles are strengthened and stretched.
