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How to Do Warrior 1 Pose

Strike a Yoga Pose: Warrior 1

All you runners and skiers out there are going to love Warrior 1. Not only does it strengthen your quads to build your endurance, but it helps to open your tight hips. This pose may seem easy at first, but work on holding it as long as you can to reap the benefits.

Sanskrit Name: Virabhadrasana 1
English Translation: Warrior 1

To find out how to get into it

  • Begin in Downward Facing Dog, with both hands and feet pressed firmly into the floor.
  • Then step your right foot forward between your hands. Turn your left heel in, press into your feet, and lift your torso up. You want your right foot to be slightly to the right of the center of your mat (not directly in front of your left heel). With this positioning, your hips can be parallel with the front of your mat. You can place your hands on your hips, and gently direct your right hip back and your left hip forward. This is called squaring your hips.
  • Once your hips are square, lift your arms up, and press your palms together. Draw your shoulder blades down towards your hips and gaze up toward your hands.
  • Stay here for five breaths. Then come back to Downward Facing Dog, step your left foot forward and do Warrior 1 on the other side.
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