The Basics of Warrior 1 Pose

November 16, 2021

Fierce. Grounded. Energized. In our yoga practice, the warrior poses cultivate all of these qualities and more — and during times of stress and uncertainty, calling on these foundational asanas can be a wonderful way to harness your inner warrior spirit and regain balance.

Warrior 1, Warrior 2 and Warrior 3 each come with their own unique challenges. There’s a lot going on with multiple body parts in all three postures, but the benefits make regular practice and exploration well worth it. 

Let’s start at the beginning: Warrior 1. As always, remember to breathe, honor wherever you’re at at the moment and enjoy the journey! 


How to: Warrior 1

This posture might look simple at first glance, but it requires some multitasking and mind-body coordination! Like with any pose, it’s vital to build a strong foundation first. Starting from the ground up reduces distractions and focuses your energy, and the result is a strong, proud stance that invites you to step into your power. 

When it comes to your feet, think two skis or parallel tracks here, rather than a narrow tightrope. Your front toes will face forward, with the knee bent and stacked above (not beyond) your ankle. Your back foot spins in about 45 degrees, and it will likely want to peel up so try to make an effort to really ground down through the outer edges. Make sure the back leg is super strong and engaged. 

Once your lower body is stable, you can begin to work up and lift through your heart. With your hips and chest facing forward, use your imagination to draw energy up from the arches of your feet, up through your legs and all the way to your fingertips as you reach to the sky, with your palms spinning in to face each other. Essentially, Warrior 1 invites you to reach up through your arms as you ground your feet down. Gaze up at the fingertips, or keep your head in a neutral position facing forward.



  • Stretches the chest and side body
  • Strengthens the back and thighs
  • Increases circulation
  • Boosts concentration
  • Clears the mind
  • Energizes the entire body 
  • Encourages greater flexibility, strength and range of motion in the feet

As you explore Warrior 1, remember to be patient with yourself. With practice, you’ll create the strength, balance and awareness to move into your deepest expression of the posture. 


Deepen your yoga practice at CA

CA’s three fitness clubs offer yoga in a variety of styles: Yoga Sculpt, Yoga Nidra, All-levels Vinyasa, Restorative Yoga and even Aerial Yoga. Whether you’re an experienced yogi or total beginner, our yoga classes are welcoming and inclusive, so check out our group fitness schedule to find your next class!

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