Before we jump into how to performing, it will be helpful to take a step back and look at the history of and benefits you can receive from Yoga Pose Warrior I.
Sanskrit: वीरभद्र Vīrabhadra | vira = hero | bhadra = friend
Warrior I Position: Standing
Known commonly around the world as The Determination Pose, Warrior I requires a balance of physical, mental, and emotional strength. Originating from Yoga texts Bhagavad Gita, this pose is aptly named because it requires postures to adhere to multiple alignments throughout the body. Mobility, strength, and concentration are all required to properly practice Warrior I.
During this pose you will be maintaining tone, strength, and tension from the toes to the finger tips. Warrior I is certainly a full body experience when held properly.
How to perform Warrior I
- Hips are to be angled facing the front, which is turned as fully outwards as the body will safely allow
- Simultaneously turn the backfoot half way in, facing the top corner of the room
- Sink slowly and purposefully into a lunge until the front knee is bent to a 90 degree right angle
- Keep the back leg straight, and the entire sole of the backfoot on the floor for optimal balance and stretch
- Stretch the arms straight upwards, slightly arch the back, and direct your gaze upwards to your hands. If your shoulders allow clasp the hands, connecting index fingers and maintaining energy throughout the fingertips.
Video
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Warrior I Conclusion
While it may appear a simple pose, Warrior I presents it’s own distinct set of challenges. It will push your focus, breathwork, mobility, and strength as you maintain alignment and strength. Remember to keep your pelvis tilted forward as you hold this exercise to maintain good posture and keep tension and compression off of the lower back and to keep the front knee engaged and angled forward (you may hear this referred to as a headlight).
