Warrior I Pose: Stretch Your Hip Flexor and Calf
Step one foot back and plant it, heel down. Bend the front knee over the ankle and reach both arms up. Stretches the front of the back hip and the calf.
Strength · Hips · Hip flexors · Calves and ankles · 2 min read
Why it works: Chapter 23, Stiff people work harder for every stroke
How to do it
- 1
Step back, plant the heel
From standing, step one foot straight back and turn it in about 45 degrees, the whole foot down, heel included. Keep the feet hip-width apart side to side, like train tracks, not on one line.
- 2
Bend the front knee
Bend the front knee until it sits over the ankle, the thigh heading toward parallel with the floor. The knee points over the middle of the foot, not falling inward.
- 3
Hips forward, as far as they go
Draw the back hip forward so both hip bones turn toward the front of the mat, as far as they go with the back heel still down. If the back knee twists or the arch collapses, leave the hips a little open.
- 4
Arms overhead, ribs down
Reach both arms up alongside your ears. Let your tailbone drop and your front ribs draw in, so the reach comes from your upper back and not from arching your lower back.
- 5
The test
A long pull through the front of the back hip and down into that calf, with the back heel still heavy on the floor. If the heel lifts, turn the back foot out a little more or shorten the stance until it stays down.
Watch for
- The back heel lifting. You are in a High Lunge, and the calf drops out of the stretch.
- Forcing the hips square. The back knee twists or the arch collapses to make up the turn.
- Feet on one line. You wobble, and the hips cannot turn forward.
- Arching your lower back to get the arms higher. Your lower back takes the load and the front of the hip goes slack.