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Warrior High Lunge
Intermediate - - Compound
Targeted Muscle Group
Upper Legs
Recommended Equipment
Body Only
How to do it
The Warrior High Lunge, also known as Warrior I Pose, is a foundational yoga pose that strengthens the legs, stretches the hip flexors, and opens the chest and shoulders.
Begin standing at the top of your mat in Mountain Pose (Tadasana). Stand tall with your feet hip-width apart and your arms at your sides. Step your left foot back about 3 to 4 feet (depending on your comfort and flexibility), keeping your feet hip-width apart from left to right and your front foot facing forward. Your back foot should be turned out slightly at about a 45-degree angle.
Square your hips towards the front of your mat, aligning your right hip with your right knee. Square your shoulders towards the front of the mat as well, keeping your chest open and facing forward.
Bend your right knee, stacking it directly above your right ankle. Aim to create a 90-degree angle with your front leg, ensuring that your knee does not extend past your ankle to protect your joint.
Lengthen your spine by reaching your arms overhead, bringing your palms together in prayer position or keeping them shoulder-width apart. Keep your shoulders relaxed and away from your ears. Engage your core muscles to stabilize your torso. Press firmly into the outer edge of your back foot to help activate your leg muscles and maintain balance.
Keep your gaze straight ahead or lift it slightly upward, finding a focal point for balance and concentration. Hold the Warrior High Lunge for 30 seconds to 1 minute, or longer if you're comfortable, breathing deeply and evenly.
Focus on grounding through your feet and maintaining strength and stability in your legs and core.
To come out of the pose, lower your arms and step your left foot forward to return to Mountain Pose.
Repeat the Warrior High Lunge on the opposite side, stepping your right foot back this time. If you have difficulty balancing, you can widen your stance slightly or place your hands on your hips for added stability.
You can also shorten your stance or practice against a wall for support.
For a deeper stretch in the hip flexors, you can deepen the bend in your front knee or bring your hands to the floor on either side of your front foot. Warrior I can also be performed with a backbend by gently arching your upper back and lifting your chest towards the sky.
