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Exercise handout — move better, feel better.

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Warrior I, Virabhadrasana I

IntermediateStrengthTier T2

A yoga lunge hold on a flat mat. You step into a high lunge with the front knee over the ankle, square the hips, and reach the arms overhead with the palms facing.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • wall

Dosage

1

Sets

30 sec

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Step into a high lunge on the mat, front knee bent.
  • Prepare to square the hips to the front.
  1. He steps into a high lunge on the mat, his front knee bent over the ankle and his back leg long.

    Step 1 of 5

    Step into a high lunge with the front knee bent over the ankle.

  2. He grounds through both feet, the back foot angled in, pressing both soles into the mat.

    Step 2 of 5

    Ground through both feet.

  3. His hands are on his hips as he squares hips and shoulders to the front wall.

    Step 3 of 5

    Take the hands to the hips and square the hips and shoulders to the front wall.

  4. He holds warrior I, arms extended overhead with palms facing, hips and shoulders still squared forward.

    Step 4 of 5

    Extend the arms overhead, palms facing, and hold the pose.

  5. He steps into a high lunge on the mat, his front knee bent over the ankle and his back leg long.

    Step 5 of 5

    Step into a high lunge with the front knee bent over the ankle.

Safety Information

Bend the front knee over the ankle. Yoga pose practice needs a clear flat mat. Anyone with a shoulder, elbow, wrist, hip, back, knee or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.