4 Foolproof Ways to Make Warrior 1 Feel Easier

Why do the most basic yoga poses feel so hard? If you cringe every time your instructor asks you to step your foot forward and rise into Warrior 1, here are four things you can do to make this simple — yet challenging — pose not burn your thighs so much.

Proper alignment isn't just for yoga geeks — it'll make this pose feel way more comfortable. Check to make sure your hips are square with your feet, which should be hip-distance apart even though your toes are facing different directions in the pose. Check your stance by starting with your feet underneath your hips, then step your left foot directly behind you, turn your toes out slightly so the foot is at a 45-degree angle, and lunge with the right knee directly over your right ankle. If you bend forward, you should see your left foot — it shouldn't be hiding behind your right foot. Here's another way to think about it: pretend there's a thick imaginary line drawn down the middle of your mat and your heels should be on either side of the line. Pull the right hip back and the left hip forward to ensure that your pelvis is facing forward and not unnecessarily twisting, which can cause strain on your back and hips.

If your lower back feels constricted, tuck your tailbone and draw your navel toward your spine, to decrease the curve of your lower back, and actively engage your core. We don't want to see a banana back! This should also take pressure off your front knee if you're feeling pain there. Scan your body for unnecessary tension and release it if you can. Be sure your shoulders are relaxed and away from your ears, and your front toes aren't clenching the mat for dear life. If your shoulders hurt when you touch your palms together overhead, separate your hands, or rest your hands on your hips. Same goes for your front thigh. It's tough to hold it parallel to the floor, so if your quad is on fire and you can't stand it, raise your hips slightly to release some tension off the muscle.

Making a pose feel easier can be just as simple as wanting it to feel easier. Focusing on the breath by counting each inhalation and each exhalation, and accentuating your upward gaze can make you feel more energetic, and it can take your mind off the discomfort you may feel, so those five breaths fly by. Actively reaching the hands as high as possible can also make you feel lighter.

Strengthening your quads outside of your yoga studio can also make Warrior 1 feel almost relaxing, so you can enjoy it as a hip flexor stretch. Running up hills, cycling, and doing squats, lunges, and step-ups will give your lower body the strength and stability to make Warrior 1 feel like a breeze.