Warrior I
Split stance with the back heel planted and turned in, hips square to the front, arms overhead. Hip flexor and calf on stretch under load.
The lesson
- 01
Step back and turn the foot in
One foot steps straight back, then turns in about forty-five degrees. The whole foot lands — heel included. That planted heel is the pose.
- 02
Bend the front knee
Sink until your front knee is over its ankle, working toward the thigh coming parallel with the floor. Knee tracking over the middle of the foot, not falling inward.
- 03
Square your hips forward
Your back hip wants to swing open to the side. Draw it forward so both hip points face the front of your mat. This is the hard part and it's where the stretch comes from.
- 04
Arms overhead, ribs down
Reach both arms up alongside your ears. Let your tailbone drop and your front ribs knit in, so the reach comes from your upper back rather than from arching your low back.
- 05
The test
You should feel a long pull through the front of your back hip and down into that calf, with the back heel still heavy on the floor. If the heel has lifted or the hip won't square up, shorten the stance until both come back.