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Warrior I

Difficulty: ⭐ Beginnersquat

Home Setup

Practice on any non-slip surface with enough space to step forward into a lunge. A yoga mat provides cushioning but isn't essential.

yoga mat or towelclear floor space

💡 Pro tip: Practice near a wall initially so you can touch it for balance support as you build stability in the pose

Gym Setup

Yoga mat in open floor space or studio area

Safety: Ensure adequate space around you to extend arms overhead without hitting equipment or other practitioners

💪 Muscles Worked

QuadricepsGluteus MaximusHip FlexorsDeltoidsCore Stabilizers

⭐ Why This Exercise?

Warrior I builds lower body strength and stability while opening the hip flexors and chest. This foundational yoga pose improves balance, focus, and posture while creating length through the spine and strengthening the legs for functional movement patterns.

Make It Easier

Regressions for building up strength

1. Hands on Hips Warrior I

yoga mat

Reduces balance challenge and shoulder mobility requirements by keeping hands at hips instead of overhead

2. Shortened Stance Warrior I

yoga mat

Decreases hip flexor stretch and quad demand by taking a shorter step forward, making it easier to maintain alignment

3. Wall-Supported Warrior I

yoga mat + wall

Provides stability support by placing hands on wall, allowing focus on lower body alignment without balance concerns

Make It Harder

Progressions for advanced athletes

1. Warrior I with Backbend

yoga mat

Increases spinal extension and shoulder flexibility by adding a gentle backbend while maintaining the warrior stance

2. Warrior I to Warrior III Transition

yoga mat

Challenges balance and core stability by flowing from Warrior I into the single-leg balance of Warrior III

3. Warrior I with Bind

yoga mat + yoga strap (optional)

Adds shoulder and chest opening by binding arms behind the back, increasing flexibility demands and balance challenge

↕️ Similar Movements

Warrior II
Sister pose with hips open to the side instead of squared forward, emphasizing different hip and shoulder alignment
High Lunge
Similar stance but with back heel lifted, increasing quad and hip flexor engagement without the grounding element
Crescent Lunge
Variation with back knee slightly bent and heel lifted, offering a more dynamic and less grounded version
Reverse Warrior
Complementary pose that adds lateral flexion and can flow naturally from Warrior I or II
Mountain Pose
Foundational standing pose that teaches the same spinal alignment and grounding principles used in Warrior I

Form Checklist

✓Square hips forward toward the front of the mat, rotating back hip forward
✓Front knee tracks over ankle at 90 degrees, back leg stays straight and strong
✓Press firmly through outer edge of back foot while lifting through the arms
✓Lengthen spine upward, drawing shoulders down away from ears
✓Engage core and draw tailbone slightly down to protect lower back

Common Mistakes

  • •Allowing hips to stay open to the side instead of squaring them forward toward front leg
  • •Front knee collapsing inward past the ankle or extending beyond toes
  • •Arching excessively in lower back instead of maintaining neutral spine with core engagement
  • •Lifting back heel off the ground, losing the grounding foundation of the pose
  • •Shoulders hunching up toward ears with arms overhead instead of staying relaxed and down

📈 When to Progress

Progress when you can hold Warrior I for 5-10 breaths with stable balance, squared hips, and proper alignment without wobbling or compensating. You should feel comfortable with the hip flexor stretch and have sufficient shoulder mobility to keep arms overhead without arching the lower back.