Warrior Pose Basics with Dave
Today, we’re going back to basics! Below is a step-by-step guide for flowing through Warrior Pose, a foundational yoga pose that helps build stability, strength, and balance. It can also improve flexibility and circulation.
Whether you’re a pro or just learning, be sure to refer back to this guide next time you need a review. The poses are demonstrated by Dave Rogers, a yoga instructor at FitRec.
Warrior 1
Begin standing, then step your right foot forward about four feet. With your foot parallel and toes pointing to the top of the mat, bend your front knee into a lunge. Squeeze your shoulder blades together and down and lift your chin to gaze at your hand overhead. Hold the pose for 30 seconds and then repeat on your left side.
Warrior 2
Back foot is parallel to back edge of the mat or slightly turned in. Front toes point straight forward. Front knee is right over the ankle, and hips are square to the long edge of the mat. Draw your abdomen in to support the lumbar spine. Stack your shoulders over your hips and relax them away from the ears. Arms should be extended long at shoulder height, palms facing down. Arms are engaged and energized. Gaze over the fingertips of the front hands. Hold the pose for 30 seconds and repeat on on the other side.
Warrior 3
On the exhale, fold from the hips, lowering your upper body to a 45 degree angle with the floor. Focus on a point on the floor just in front of your mat. Inhale, root down firmly through the front foot and begin to shift your weight forwards. Start to lift the back foot from the floor. Exhale and begin to straighten the standing leg as you bring your body and left leg parallel with the floor. Flex the muscles of the right thigh to keep the leg engaged without locking the knee. Keeping your lifted foot flexed, with toes pointing down to the floor and think about pressing the sole of the foot against an imaginary wall to keep the raised leg active. Hold the pose for 30 seconds and repeat on the other leg.
Reverse Warrior
Starting in Warrior 2 with the right knee bent, turn the palm of your right hand to face the ceiling. As you inhale, lift your right arm to the ceiling, at the same time lower your left hand and slide it down your left leg. Think about keeping length in both sides as you do so. Firm your shoulder blades on the back and knit your lower ribs in, slightly engaging your core muscles. Lift your chest as you come into a gentle back bend. Look to your raised hand or gaze to your back foot if you have neck or balance issues. Stay in the pose for up to 5 breaths. Come back to warrior 2 as you exhale.