Day 14 of 30 Days Yoga With Matr3Moni Challenge: Warrior I Posture

Look like a warrior, feel like a warrior, practice warrior posture. Warrior postures are some of the most practiced. It’s not just because they make you look like a stronger warrior but it’s also because after practicing them you feel stronger too.


  • strengthens the legs and upper arms, improves balance and core strength, stretches the muscles around the hips.
  • You get a good stretch of both the front and rear thigh (quadriceps and hamstrings), hips, and chest, as well as a back extension of the erector spinae muscle.

How to achieve Warrior 1 posture:

  1. Starting at the top of your mat so you have space to come back as far as you need to, Face forward on your mat with your feet parallel to your mat hip width apart.
  2. Step your right leg straight behind you and turn your right heel so your right toes turn approximately 45 degrees towards the side of your mat
  3. Bend your left knee keeping it directly over your left ankle into a lunge.
  4. Raise both your arms out to your sides, finger tips out towards the sides of the mat. If you’ve been practicing a little longer you can bring both arms besides the ears, palms facing each other with finger tips towards the ceiling, keeping your shoulders pressed down.


  • If you’re just starting your practice, keep your hands at your heart or out to the sides instead of raising your arms for more stability.

If you’re looking to practice Warrior I Posture, other basics postures or you want to go through a longer sequence, check out my YouTube channel. Follow along with the challenge on Instagram. Show how this posture works for you and post your challenge photo. Make sure to use the hashtags #yogawithmatr3moni #yogachallengewithmatr3moni

If you are interested in one-on-one sessions to learn more about your body, gaining flexibility, and creating a healthier lifestyle by adding yoga you can make an appointment with Matr3Moni.

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