This is the first of the three traditional warrior poses. Warrior I builds a solid foundation by strengthening and stabilizing the feet, ankles, calves, thighs and hips.

Steps

1. Stand in the middle of your mat in Mountain pose (link for Tadasana?). Step or jump your feet 3 ½ to 4 feet apart. Turn your left foot in 45 degrees and turn your right foot out 90 degrees. Turn your torso toward the right foot and square your hips with the front of your mat.
2. Press firmly into the mat with the left heel. (Beginners may not be able to press the heel all the way to the floor. Feel free to use a small sand bag or other lift to stabilize your foot if necessary). Keep the right knee directly over the right ankle. Advanced students should work toward bending the right knee deeply so that the right thigh is parallel to the floor. Lift the arms straight up, parallel to each other, palms facing in.
3. Re-square your hips to the front of the mat and press the tail bone down toward the floor, lengthening the lower back. Lift your torso up and out of the hips. Keep lifting the hands up toward the ceiling as you press the shoulder blades snugly into the rib cage. Relax the gaze staring straight forward. More advanced students can lift the gaze up toward the ceiling, opening the front of the neck and lifting the chin.
4. Don’t forget to breathe! Take four or five long deep breaths in Warrior I and enjoy the stretch to the front of the left thigh. When you’re ready, come out of the post and repeat on the other side.

Comments

It’s interesting that while this pose is clearly beneficial for strengthening the lower body, you’ll find in your practice that it effectively expands the upper torso (chest, rib cage), giving the heart and lungs more room in which to function. Even a moment of extra freedom for these vital organs can lift your spirits and bring energy and enthusiasm to your outlook.