New Year, New Series

With the New Year comes a new blog series. How strong are we? We are Warriors! Let’s break down some warrior poses.

Warrior I


From Mountain Pose, step one foot back and align your heels together by slightly turning the toes of the back foot into about a 45-60° angle. Bend your front knee aligning it directly over ankle. Straighten your back leg making sure to ground the side of your back foot. Square your hips and shoulders to the front of your mat. Raise your arms to the sky. Are you breathing?

Relax your shoulders and point your tailbone straight down. Engage your abdominals as you lift up through your chest. Sink down into your forward leg as you continue to press your back foot into the mat. Hold for 5-10 breaths before switching sides.

To decrease intensity, slightly straighten your forward leg or shorten your stance, or both. If reaching for the sky causes shoulder discomfort, bring your hands into prayer position. For stability, you can widen the alignment of your heels. Some yogis call this train tracks.


This pose is part of a sequence of poses. It is often repeated several times in a yoga session. The primary focus is building heat and strength in your muscles. According to Active.com here are some benefits:

  • Increased flexibility in the hips and shoulders with enhanced stability

  • Toned abdominal area

  • Increased strength in legs and back

  • Increased strength in your ankles

  • Relieved back pain and sciatica

You should always consult your physician and find a properly trained teacher before starting a yoga practice, but there are a few instances where you should avoid this pose entirely, including but not limited to:

  • High blood pressure or history of stroke

  • Cardiac conditions

  • Knee and/or lower back pain or injury


Start the year out strong with me. Find your inner Warrior.

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