Warrior I

About This Pose

From a lunge, square the hips to the front, back foot grounded at ~45°, arms raised overhead, gaze forward or up.

How to Practice

1. 1

   From Mountain Pose, step the left foot back about 3–4 feet and angle it out to 45°.

2. 2

   Ground the outer edge of the back foot firmly into the mat.

3. 3

   Bend the front knee to 90°, stacking it over the front ankle.

4. 4

   Square the hips toward the front of the mat as much as possible.

5. 5

   On an inhale, raise both arms overhead, palms facing each other or touching.

6. 6

   Gaze forward or gently up. Hold for 5 breaths, then switch sides.

Benefits

• Strengthens legs, glutes, and core
• opens chest and hip flexors