Warrior I
Virabhadrasana IA lunge with squared hips and overhead arms. Loads the front leg while asking the back hip flexor and the thoracic spine to open at the same time.
- 01From standing, step one foot back about a leg's length and turn that back foot out roughly 45 degrees.
- 02Ground the outer edge of the back foot and turn both hip points toward the front of the mat.
- 03Bend the front knee toward 90 degrees, tracking the knee over the second toe.
- 04Reach the arms overhead, shoulder-width or narrower, keeping the lower ribs drawn in.
- 05Hold five breaths, then step forward and repeat on the second side.
- 01Back heel heavy — that is what lets the front knee bend.
- 02Front knee over the second toe, not drifting inward.
- 03Lengthen the back waist before you reach up.
- 01Letting the back heel lift, which turns the pose into a high lunge and removes the hip and calf work.
- 02Arching the lower back to get the arms vertical, which loads the lumbar spine instead of extending the thoracic.
- 03Standing on too narrow a stance, so the hips cannot square and the front knee is forced past the ankle.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.