Warrior I
- Beginner
- Yoga
Warrior I is a standing yoga pose held in a low lunge, front knee bent and hips squared forward with your arms reaching overhead. Holding the position loads the quads and glutes through a static stretch instead of movement. Beginners use it as a warmup, a cooldown or a recovery flow, held for time on each side.
- Muscles
- Quads, Glutes
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Step one foot back, heel down, toes angled out.
- Bend your front knee over the ankle.
- Square your hips forward and raise your arms overhead.
- Hold tall, breathing steadily, then switch sides.
Form cues
- Press your back heel firmly into the floor.
- Reach your fingertips up, not just your arms.
- Keep your gaze forward or tilt it up gently.
Common mistakes
- Back heel lifts off the floor. Turn your back foot in slightly and press it down.
- Hips stay angled instead of facing forward. Draw your back hip forward to square them off.
- Front knee drifts inward past the toes. Line the knee up directly over your ankle.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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