Yoga Poses

Warrior I Pose

IntroductionWatch the videos in this section to learn the basics about this pose.  The videos are narrated and provide a detailed explanation of how to perform it correctly. Don’t be discouraged if you cannot assume the perfect posture when you first begin. Take your time and practice with patience. This is another exercise that combines both stretching and strengthening into one simple pose. It is an excellent alternative for individuals who cannot do squads but want to keep their quadriceps strong. Another great benefit of this exercise is stretching of the iliopsoas muscle. The iliopsoas muscle is one of the most frequently affected muscles in acute back pain. Prolonged sitting is one of the major culprits for the shortening of the iliopsoas. When iliopsoas is in a spasm, it can cause so much pain that the individual may only be able to walk on their hands and knees. Keeping this muscle loose is therefore especially important for the prevention of lower back pain. Follow this link to learn more about the iliopsoas and their involvement in low back pain.

Description The warrior pose is one of the basic standing poses in yoga. The main objective of this pose is to strengthen the legs and bring balance. However, it also stretches your arms, legs, shoulders, neck, belly, groins, ankles and is great for someone with sciatica.  Start with short periods and slowly increase the time you hold the position. Target muscle groupsGluteus MaximusQuadriceps Femoris Stabilizing MusclesGluteus MaximusQuadriceps FemorisAbdominal Muscles Muscles which are lengtheningIlliopsoasGastrocnemiusPectoralis majorLatisimus Dorsi

Anatomy of the PoseWatch the slide show below to get a better understanding of the muscles targeted with this pose. Understanding the basics about the anatomy of the movement will help you orient yourself better when trying to find more information about a particular part of the body that may cause discomfort. Having a basic knowledge of muscle groups is also helpful for having a better conversation with your provider when discussing your health problems.  Feel free to pause the video and expand the view for better comprehension.

Common Problems This section covers the most common problems that are encountered during this exercise. Some people have certain anatomical limitations that prevent them from assuming the correct form. Others may have less flexibility when they first try to perform the exercise. There is usually more than one solution on how to work around these common problems. This section will help you find these workarounds. It is important to pay attention to the small details to achieve maximum benefits.

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