Warrior 1 is often described as a “beginner level standing post” and a “hip opener”.
The posture is described as “internal rotated femur” – this is the same as warrior 3
DISCLAIMER – consult a doctor if you have any injuries or illnesses that could impact your ability to perform yoga poses
A gentle warm up of half squats and arm circles is also a good idea
be careful not to over-arch your back
There are various ways or steps of getting into the pose, but we will outline the most common
Warrior 1 Yoga Pose
- Stand at the top of the mat with your feet together
- Step back with the left foot
- Keep the toes of the right foot pointing forwards
- Rotate the toes of the left foot pointing 45 degrees to the left of the mat
- Make sure that the back foot/left foot is firmly pressed into the floor – heel should be firmly pressed downwards into the mat – if you heel or outer edge of the foot is lifted up, shorten the gap between your feet
- Ensure the Pelvis is neutral – NOT tilted forwards or backwards
- If necessary draw your belly button in to help ‘tuck your tailbone’ under the rest of your spine
- The Front foot/right foot – should have the knee vertically inline with the ankle
- The front foot – the knee should be inline (horizontally) with your second toe
- Lift the arms up by rotating both arms together from the shoulder joint
- Lift the hands upwards and point the fingers
- Do not hunch your shoulders – stay relaxed around the neck and shoulders
I am currently doing the Siddhi Yoga online teacher training course which I highly recommend.
You can find the course here
If you are into yoga, you may be interested in a yoga mat guide that I wrote for Net World Sports here.