Warrior 1 Realigned

Warrior 1 is a familiar yoga pose found as a part of the Sun Salutations and in many beginner’s classes. But Warrior 1 may not be accessible or feel good for everybody. The back leg may extend too far back, and the hips and low back may become compressed.

In this video practice, I offer ways to modify Warrior 1 for your practice.

Warrior 1 Practice Video

Check out my short practice video using Warrior 1.

Warrior 1 Realignment Tips

Practice Tips – Have a blanket or towel to place under your knees and 2 yoga blocks if you have them.  If you are balanced challenged, place a sturdy chair at the top of your mat and use the seat to help with the transitions between poses.  Make sure the chair is not slipping.  You can also practice next to a wall.

Don’t rush any transition. If something doesn’t feel right about a movement, leave it out.  It is more important that you practice with awareness, not from your ego’s desire to move deeper into your practice.

You can choose a table pose instead of a down dog pose at any point in your practice and move into any pose from the table using the blocks or chair to help you.

I prioritize stability, that is, feeling like you will not fall over, length in the spine, space in the joints, and an even breath over trying to create a shape that causes you to feel unstable, tight, and tense or causing the breath to stop

1) Your feet are hip-width across the mat as you face the front of your mat.

2) Take your feet shorter front to back if you need more stability.

3) Don’t try to square your hips to the front of the mat.  Your gaze and torso are toward the opposite front edge of the mat from your forward leg.

4) You may keep your hands at your waist or the heart center if this is easier on your shoulders or back.

Enjoy the practice!