Yoga Warrior Poses 

Yoga Warrior Poses I, II, III are some of the more universal standing postures in the yoga practice. They are less intimidating than many advanced postures and can easily set the foundation for many of the other standing yoga poses. 

The warrior poses build strength, balance and concentration skills. These poses also effectively open your hip joints for added flexibility, and expand your chest area for improved lung capacity.

Warrior poses can also help to strengthen some of the weaker core muscles that are typically hard to reach. Warrior movements are frequently used as stepping stone poses as you transition into many different postures.

Yoga Warrior Poses

Warrior I

Warrior I is a powerful lunging pose that does a great job of activating the core muscles as you try and maintain good balance. Moving from warrior I to warrior II is an easy transition that is commonly done. The flow from I to II fits perfect and you are able maintain the same strength and focus going from one to the other.

Pose Instructions:

  • With your front foot at twelve o’clock, lunge forward to create a 90-degree bend in your front knee. Your back leg should be straight and engaged with your toes at about a 45-degree angle.

  • Turn your hips so they are square to the front. Remember to bring your chest forward as well.

  • Press the back edge of your back foot into the ground for support and lift your arms and gaze above your head.

warrior l yoga poseTaylor Demonstrating the Warrior l Pose


  • Be sure to engage your abdominals and tuck your tailbone down towards the ground.
  • For modifications, shorten your stance or lift your back heel off the ground

See Our Extensive List of Yoga Poses

Anti Aging Yoga

Warrior II

Warrior II is a classic pose for strengthening the arms and legs and is a little easier than Warrior I generally. It is a hip opening pose so you do not have to worry about squaring your hips to the front, which can be difficult. Many poses are entered to from warrior II so it is important to get sturdy and comfortable in this pose.

Pose Instructions:

  • With the stance starting out like warrior I, open your hips to the side of the room and turn your back toes to face the same side.

  • Extend your arms out to the sides away from the body and hold them strong, working your shoulders and triceps.

  • With your gaze over your front hand, engage your abdominals and tuck your tailbone down towards the floor.

warrior ll yoga poseTaylor Demonstrating the Warrior ll Pose


  • By extending your arms out to your sides, you can strengthen your arms and shoulders.

Warrior III

Warrior III is a balancing pose on one leg. From this pose you can enter into many different poses like half moon, revolved half moon, dancer, standing splits, and handstand. The warrior lll pose Improves balance and strengthens your full body.

Exercise Instructions:

  • Begin in standing position with your weight balanced on your right leg and bend your body over the top of your right thigh. 

  • With your arms extended out in front of you and your chin tucked so that the base of your neck goes in a straight line, slowly lift your left leg off of the ground. When you are able to maintain good balance, raise you left leg until it is fully extended behind you. 

  • With your body fully extended, try and hold this position for 30-60 seconds and return to starting position with your arms extended in a straight line over your head.

warrior 3 yoga pose


  • To modify, bring your hands to heart center, and for more balance, ground all four corners of your foot to the floor and avoid gripping with your toes.

Standing Yoga Poses

When you are in a standing yoga pose, make sure your feet are firmly planted on the floor and that you can feel the strength into your legs. The width of your base plays a big part in the stability of standing poses like the warrior pose.

The wider you spread your base, the less stability you will have. If you feel shaky in a standing pose you can shorten your stance a little and then widen it as you become more comfortable.

Benefits of Yoga Warrior Poses

  • Warrior l - By engaging your legs and turning your hips and chest forward, you will open your back legs and get a great stretch. This pose also does a great job strengthening your front quadriceps.
  • Warrior ll - A hip opening pose that stretches and strengthens your legs and ankles, as well as opening your hip flexor joints. One of the better poses to tone your inner thigh muscles.

  • Warrior lll - This a great pose to practice your balance skills in yoga before entering into more challenging balancing poses while improving your posture.

Yoga Warrior Poses I, II, III

Learning to do the yoga warrior poses effectively can be difficult. They are active movements that demand power, stability, and the desire to hold them firm and unwavering. The physical and mental benefits are worth the effort of mastering these poses.

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I will continue to share ideas about diet and exercise that have helped me along the way. If you have any questions I can help you with, or if you have any ideas you want to share, feel free to contact me or visit our Q&A forum.

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