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About this Practice
Warrior I — a powerful standing pose combining a deep hip flexor stretch with an upward arm extension. Builds stamina, opens the chest, and cultivates the inner warrior quality of focused determination.
How to Practise
- 1
Stand in Tadasana. Step the left foot back 3–4 feet, heel down, toes angled out.
- 2
Bend the right knee to 90° directly over the right ankle.
- 3
Inhale: raise arms overhead, palms together or apart.
- 4
Sink the hips forward and square them toward the front foot.
- 5
Hold 5–8 breaths. Repeat on the left.
Benefits
- ✓Strengthens legs, core, and arms
- ✓Opens hip flexors and chest
- ✓Builds stamina
- ✓Improves posture and spinal alignment
Health Goals Addressed
⚠️ Cautions & Contraindications
High blood pressure. Heart problems. Shoulder issues (arms parallel rather than overhead).
Want to learn this under guidance?
All practices in this library are taught systematically at Nibedita Yoga Training Centre.