How to do Warrior I
StandingHoldBoth sidesBeginner
Warrior I is a standing stretch for your chest, glutes and hamstrings. Do it on one side, then switch.
Step by step
- 1Stand tall with your feet together.
- 2Step your left foot back and bend your right knee.
- 3Once you feel steady, reach both arms up overhead.
What you should feel
Let your right knee rest over your ankle.
Form tips
- Press through the left heel. Right knee tracks over the second toe. Draw the tailbone down, lift through the chest.
- Feel the front of your left hip open.
- Let your shoulders stay soft as you reach.
Make it easier
If your knees need a gentler day, take a shorter stance.
Coming out of it
On your next exhale… lower your arms… and step your feet together.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Warrior I with a coach
In BendEase, a voice coach talks you into Warrior I, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your chest and glutes.
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