Warrior One

A foundational yoga pose that improves hip flexibility, balance, and full-body strength through a deep lunge position.

Instructions

1. Start in a standing position at the top of your mat with feet together.
2. Step your left foot back 3-4 feet, keeping your hips squared forward.
3. Ground your left heel flat on the mat at a 45-degree angle.
4. Bend your front right knee until it’s stacked over your ankle, lowering your hips toward the ground.
5. Raise both arms overhead with palms facing inward, shoulders relaxed away from ears.
6. Square your hips and torso toward the front of the mat, lengthening through your spine.
7. Hold this position for 5-30 seconds, then repeat on the opposite side.

Tips

• Keep your front knee directly over your ankle to protect the joint.
• Press your back heel firmly into the mat to maintain balance.
• Maintain a neutral spine and avoid excessive forward lean.
• If you have tight hamstrings, reduce the distance between your feet.
• Keep your shoulders relaxed and chest lifted throughout the hold.
• Focus on steady breathing and gradually deepen the pose over multiple sessions.