Warrior 1 Pose
Table of Contents
Warrior 1 Pose strengthens the following muscles:
- Arms and neck: Triceps and sternocleidomastoid.
- Torso: Deltoids, latissimus dorsi muscle, serratus anterior muscle, abdominals, and those of the back.
- Legs and hips: Lower abs and glutes, quadriceps, abductors, sartorius muscle, hamstrings, calves, and peroneal muscles.
Warrior 1 Pose benefits
Warrior 1 Pose Step by Step
In the following video, you can see how is the ideal execution of the warrior’s posture. The important thing is that the hip points forward and the back foot describes a 45-degree angle. It is possible that this combination is not feasible for anatomical reasons or for the flexibility of the hip.
- Standing in Tadasana or mountain pose spread your legs so that they are 1 to 1.2 meters apart.
- Raise your arms perpendicular to the ground and parallel to each other, and extend your hands toward the ceiling.
- Firm your shoulder blades against the back and bring them toward the tailbone.
- Turn your left foot 45 to 60 degrees to the right and your right foot 90 degrees to the right. Align your right heel with your left. Exhale and turn your torso to the right, squaring the front of your pelvis with the front edge of the mat as much as possible.
- As the left hip rotates forward, press the left femur back to land the heel. Arch your upper torso slightly backward.
- With the left heel firmly on the ground, exhale and bend the right knee over the right ankle so that the shin is perpendicular to the ground.
- Raise your arms strongly, lifting your rib cage away from your pelvis. Spread your palms out as far as possible and, if possible, bring your palms together. Keep your head in a neutral position, looking forward, or tilt it back looking up.
If you notice that your hips are moving sideways or your body is twisted, place your back foot parallel to the mat by supporting only the tip of your foot and pulling your heel back.
- The back foot should point outward at a 45-degree angle.
- The outer edge of the rear foot is flat on the ground and the leg is fully stretched.
- The hips should point forward.
- The front knee is at a 90-degree angle and is aligned with the ankle (viewed from above and from the sides).
- The arms are stretched upwards.
- The shoulders are away from the ears.
- The torso is slightly forward.
- You should look towards the thumbs.
- The belly is slightly taut, the lower back is distended.
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