Keep the front knee bent directly over the front ankle and keep the ears, shoulders and hips stacked as you would in Mountain Pose.

• Improves posture, alignment, and balance.
• Strengthens legs, ankles, and groin area.
• Boosts confidence.
• Improves joint health.
• Promotes flexibility of hips.

• Do not let the shoulders crowd the ears.
• Make sure the front knee does not go too far forward of the front ankle.
• Keep both hips squared to the front of the mat

Use modified versions of Warrior I if you have:

• Knee injuries.
• Low back pain.
• High blood pressure (Do not extend arms up next to the ears.)

• If aligning the front heel to the back arch is hard on the knees, align the heels instead.
• If knee injuries, low back pain, or balance issues are present, widen and/or shorten the distance between the feet until the pose is more comfortable. Use the back of a folding chair or a wall for extra support.

• Add a backbend.
• “Active” Warrior: Add movement to the pose by bending and straightening the front leg and/or extending and lowering the arms slowly.
• Clasp the fingers together behind you. Then, hinging at the hips, lower the torso to the thigh of the front leg or, bypass the thigh, and lower the torso to the inside of the front thigh.
• Peaceful Warrior Pose

• Warrior II
• Warrior III