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Warrior 1

SKILL LEVEL
  • Intermediate
CATEGORY
BENEFITS
  • Strengthens the feet, ankles, knees, quads and hips.
  • Stretches the ankles, calves, hamstrings, groin and shoulders.
  • Opens up the hips.

INSTRUCTIONS

  • Set-Up

    Start in Downward Dog.

  • Action

    Turn your left foot out 45 degrees and press into your palms to make room for your right foot to step in between your hands. Inhale, keep your hips low and sweep your arms forward and up into Warrior 1. Exhale, relax into the pose. You can bring your hands together or keep them shoulder-width apart.

  • Refinements

    Line up your front and back heels. (If that’s not doable, you can move your front foot out to the right so that you’re not on such a tightrope.) Check that your right knee points straight ahead and comes directly above your front ankle. Turn your hips towards the top of the mat and try to bring your front thigh parallel with the mat. Engage the glutes on your back leg and straighten your back knee to stabilise your left hip. Draw your ribs in to avoid overarching your lower back and lift up out of your pelvis.

  • Modification

    Although, ideally, your hips will point straight ahead, for some people, that’s not possible and it’s still a great hip opener.

  • Duration

    Hold the pose for 3-5 breaths on each side.

VARIATION: Warrior 1 with Chest Opener
This version of Warrior 1 opens up the chest.
  • To stretch your chest and deepen your backbend, interlace your fingers at the base of your spine and draw your shoulders back.
CONTRAINDICATIONS
  • Avoid Warrior 1 if you have a foot, hip or back injury.
MASTER WARRIOR 1

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