Warrior I
Maya - Pose Assistant
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Benefits
Warrior I is a powerful foundational standing pose strengthening legs, ankles, shoulders, arms, and back. It stretches chest, shoulders, neck, belly, groins (back leg), improves balance/concentration, builds stamina and courage.
Practice Guide
From Mountain Pose or Downward Dog, step left foot back 3.5-4 feet. Pivot left heel down, toes point out ~45 degrees.
Bend right knee deeply over right ankle (thigh towards parallel).
Square hips and torso forward towards front of mat (this is key distinction from Warrior II).
Inhale, sweep arms overhead, palms facing or touching. Relax shoulders down.
Ground firmly through outer edge of back foot. Keep back leg straight and strong.
Lift chest, gaze forward or up at hands. Option: gentle upper backbend.
Hold, breathe. Exit: Exhale, lower arms, step back foot forward or pivot to other poses. Repeat left.
Modifications
Shorten the stance between feet.
Keep hands on hips or at heart center instead of overhead.
Turn the back foot in less if squaring the hips fully forward is difficult (this slightly compromises the traditional alignment but may be necessary).
Use a chair nearby for balance support.
Safety Notes
⚠High blood pressure (keep hands on hips or avoid if strain)
⚠Heart problems
⚠Significant shoulder injury (modify arm position)
⚠Neck injury (keep gaze forward)
⚠Acute knee, hip, or ankle injuries (ensure proper alignment, stability, avoid if painful)
⚠SI joint issues (hip squaring can be aggravating)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.