How to do Warrior I
- Stand at the front of your mat and step your left foot back about a leg's length.
- Turn the back foot out about 45 degrees and press the outer edge of the foot down.
- Keep your feet hip-width apart, like on two train tracks, not on one line.
- Bend your front knee over the ankle and turn your hips to face the front of the mat.
- Lift your arms overhead, shoulders relaxed, ribs drawn softly in.
- Hold for 5 breaths and switch sides.
Benefits
- Strengthens legs and glutes
- Stretches hip flexors and calves
- Opens the chest and shoulders
Common mistakes and how to fix them
Feet on one line (tightrope stance)
Fix: Step the back foot wider so your feet are hip-width apart.
Back heel lifting
Fix: Shorten your stance slightly or turn the back toes out a little more.
Arching the lower back
Fix: Draw the front ribs in and lengthen the tailbone down.
Front knee collapsing in
Fix: Track the front knee over the middle toes.
Easier and harder variations
- Crescent Lunge: back heel lifted, easier for tight ankles.
- Hands on hips or at heart centre if shoulders are tight.
- Shorter stance for balance.
Safety
Avoid arching deeply with lower back pain. Keep arms lower if you have shoulder problems. This guide is general information, not medical advice.