Skip Nav
Healthy Recipes
100-Calorie Fluffy and Sweet Vegan Pancakes
Fitness Gear
If You've Got Big Boobs, Here Are Some Tips For Buying the Perfect Sports Bra
Healthy Recipes
18 Whole30 Dinners You'll Make Well After Your Diet Ends

Strike a Yoga Pose: Warrior 1

The last pose we need to learn for Sun Salutation B is Warrior 1. It is a powerful and grounding pose that strengthens your quads, calves, booty, and the muscles in your feet. Working these muscles together helps to build knee joint stability.

Depending on how you do this pose, if you actively arch your back, this pose increases flexibility in your lower and upper back. If you work on keeping your spine straight, this pose will strengthen the muscles in your belly and your back. Both ways will strengthen your shoulders and the muscles in your neck.

You can get into Warrior 1 from Downward Facing Dog.
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 (not directly in front of) your left heel, so that 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 towards your hands.


Stay here for 5 breaths. You can come back to Downward Facing Dog and then step your left foot forward to do Warrior 1 on the other side.
Join The Conversation
amandasunly amandasunly 10 years
Awesome. This looks pretty simple - easy for a beginner like me =D
What Not to Wear to Yoga Class
Worst Workouts For Weight Loss
Best Workout Pants For Big Butts
Yoga Sequence For Energy
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds