Pose Breakdown: Warrior I, II and III

Whether you prefer a sweaty Hot Power Fusion, a challenging Yoga Sculpt or an invigorating C2, if you’ve taken a CorePower class, chances are you’re familiar with the Warrior poses.  

Sanskrit, an ancient language of India, is often utilized in yoga classes to describe the traditional names for yoga poses. The Sanskrit equivalent for the English word “warrior” is “Virabhadrāsana” which comes from the name “Virabhadra”, a warrior from Hindu mythology who was the son of the powerful God, Shiva.

Here are some tips for proper alignment so you’re set up for success the next time you step onto your mat and your teacher cues Warrior I, II or III.   

Warrior I

In this pose, you are in a position of power: both feet are planted firmly for grounding, your heart is forward and open, and your arms are overhead in a ready position. 

Keys to safe alignment

• Press your heel and the outside edge of your back foot down into your mat 

• Stack your front knee over your front ankle 

• Your hips are square and facing forward (or as close as you can get without straining your inner thighs) 

• Point your tailbone toward your mat, to take the “C” curve out of your lower back 

• Reach you arms up overhead, face your palms toward one another and spin your pinkies inward  

• Broaden your shoulder blades on your back to draw your shoulders away from your ears  

Avoid

• Drawing your shoulders up toward your ears 

• Bending your back knee 

• Too much of a curve in your lower back 

Warrior II

Warrior Two is another powerful standing pose: the deep lunge in your front leg signifies strength, the position of your heart challenges you to stay present, while your arms are stretched out long, pointing towards what is behind you, but also what’s to come.  

Keys to safe alignment

• Stack your front knee over your front ankle 

• Actively press the outside edge of your back foot down into your mat 

• Track your front knee over your second and third toes  

• Lift your chest and square your shoulder toward the side of your mat  

• Stack your shoulders directly over your hips 

• Draw your shoulder blades together and down your back 

• Softly gaze over your front middle finger  

Avoid

• Raising your shoulders towards your ears 

• Pushing your knee past your front ankle  

• Collapsing your front knee inward  

• Leaning too far forward  

Warrior III

Warrior Three is an incredibly challenging pose that engages a variety muscles in your body. Balancing on one leg with your arms reaching forward, forces you to focus and tap into both your physical and mental strength.  

Keys to safe alignment

• Keep your lifted leg active and flex your lifted foot, toes pointing toward your mat  

• Shift your weight into your standing foot  

• Square your hips toward your mat 

• Engage your core 

• Stretch your arms forward and gaze down to elongate the back of your neck 

Avoid

• Opening your hips to the side 

• Rounding your spine 

• Bending your back leg 

• Bringing your shoulders too close to your ears 

For more pose breakdowns, check out CorePower Yoga on Demand. Get unlimited access to our growing collection of online yoga, sculpt & meditation classes for just $19.99/month with our At Home Membership. New classes added each month!