How to Do Warrior I Pose

Warrior I Pose

Warrior I often causes people to have lower back discomfort, therefore I can be a powerful way to actually heal and straighten your lower back as it helps you to discover what you need to do step by step. Stand with your legs wide apart; turn your right foot forward and your left foot inward. You can also keep your back heel up as this will greatly increase the chances of the back leg turning inward. As a general rule of thumb, the back leg should always be doing more inward spiral and the front leg a little more outward spiral.

To learn to open your lower back and great more ease, bend your front leg, lean forward and place your hands on your right leg. Engage all the muscles on all four sides of your leg with fortitude to it and hug into your own power. Now using the strength of your outer calves and inner thighs, tuck your shins in while moving your thigh bones apart to make space for your sacrum and tail bone. Take the top of your sacrum in and up, you can feel this with your thumbs and hands. The top of the sacrum will move in and up so the bottom of your sacrum can go down deepening the bend of your front leg to a 90-degree angle. Try this a few times until you learn just how much each action creates the right balance for your back. It's important to keep lumbar curve for good back help. Inhale, lengthen the size of the body, root down and raise up. Turn to the other side; turn your right leg more inward and your left leg more outward. Again, you can keep your back heel up to increase inward spiral.

It is also helpful to move legs apart a little wider to keep the inwards spiral. Bow forward and bend your left leg and place your hands just above your knee. Inhale and hug your shin to the mid line so that you can take your thigh bones wide apart. With one hand, make sure you have a curve in your lower back as you take the top of your sacrum in and up, then notice that it lessen slightly, but still remain as you take the bottom of your sacrum down deepening the bend of your front leg to a 90-degree angle. Keep your back leg straight and strong. That will give you the grounding you need to inhale and lengthen the size of your body. Take the heads of your arm bones back to open your throat and your chest and your heart with courage, stand upward with your arms and open your hands and fingers in full celebration, exhale, stay free and open in the pose, inhale, root down to raise back up to standing.


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