Warrior I and II basics

Setup

1. Mats lengthways with room to step back; everyone in mountain pose at the front of the mat.
2. Have a chair or a clear wall nearby for anyone who wants a hand on something for balance.
3. Anyone with knee, hip or back problems, or who is pregnant, should follow advice from a health professional and tell the teacher; the short stance is a full option, not a lesser one.

How it runs

1. From mountain pose (Tadasana), step the left foot back about a leg's length. Angle the back foot out about 45 degrees and keep the feet hip-width apart, like standing on two railway tracks.
2. Warrior I (Virabhadrasana I): hips point towards the front of the mat as far as is comfortable. Bend the front knee towards a position over the ankle, press the outer edge of the back foot down, and on an in-breath lift the arms overhead, shoulder-width. Three to five breaths.
3. Hands to the hips. Turn the back foot so it is roughly parallel with the back edge of the mat and widen the stance a little, front heel in line with the back arch.
4. Warrior II (Virabhadrasana II): open the hips and chest to the long side of the mat, reach the arms out at shoulder height and look past the front fingertips. The front knee points over the middle toes. Three to five breaths.
5. Straighten the front leg, step forward to mountain pose, take a breath, then repeat both warriors with the right foot back.
6. Second round: move between Warrior I and Warrior II with the breath, three times each side, then rest in mountain pose.

Coaching points

• The front knee follows the second and third toes and stays over or behind the ankle.
• Press firmly through the outer edge of the back foot to keep the back leg strong.
• In Warrior I the hips aim forward without strain; a shorter, wider stance makes this easier.
• Keep the torso stacked over the pelvis in Warrior II rather than leaning towards the front leg.
• Breathe steadily; if the legs shake a lot, shorten the stance or the hold.

Common mistakes

• Front knee falling inwards or drifting past the toes.
• Back heel lifting and the back foot rolling onto its inner edge.
• Arching the lower back in Warrior I with the ribs flaring forward.
• Shoulders creeping up to the ears as the arms lift.