Warrior 1 is a lunge with the back heel grounded, the hips and shoulders facing forward and the arms reaching up. It builds strength in the legs and stretches the calf and hip of the back leg. Erin often moves from here into Humble Warrior.
How to do Warrior 1
- Take a shorter stance than Warrior 2, with your back foot turned out at an angle.
- Plant your back heel down.
- Bend your front knee over your ankle.
- Face your hips and shoulders toward the front of your mat.
- Lift your arms up.
Common mistakes
- Taking a stance so long that the back heel cannot ground.
- Arching the low back to lift the arms.
Make it easier
- Shorten your stance further, or keep your hands on your hips.
Practice Warrior 1 in a free class
41 of Erin's classes include Warrior 1. These are the most practiced. The time shows where it comes up.
Vigorous Vinyasa Flow Yoga Class (30 min)
Invigorating Morning Flow Yoga Class
30 Minute Slow Flow Yoga Class
Detox Flow 45 min Yoga Class
Active Flow & Core Strength Yoga Class
Flow & Stretch Yoga Class
15 Minute Flow Yoga Class
Greet the Day Yoga Class
Yoga for Shoulders, Neck & Chest Class
30 Min Detox Spring Flow Yoga Class
Flow To Go Yoga Class
Twisting Flow Yoga Class - 45 MinutesWarrior 1: common questions
How do you do Warrior 1?
Take a shorter stance than Warrior 2, with your back foot turned out at an angle. Plant your back heel down. Bend your front knee over your ankle. Face your hips and shoulders toward the front of your mat.
Is there an easier version of Warrior 1?
Yes. Shorten your stance further, or keep your hands on your hips.
What are the most common Warrior 1 mistakes?
Taking a stance so long that the back heel cannot ground. Arching the low back to lift the arms.
Where can I practice Warrior 1 in a free class?
41 free Five Parks Yoga classes include Warrior 1. The most practiced is Vigorous Vinyasa Flow Yoga Class (30 min).
Move within what feels right for your body, and check with your doctor if you have an injury.
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