Today I want to show you some of the biggest form mistakes and problems I see when people practice Warrior 1 (Virabhadrasana I)
In the before photo there are a few big issues here that could cause serious injury and hurt your practice:
- The most common alignment mistake in Warrior 1 are the feet placement! In the before photo my back foot is totally turned out to the side. In Warrior 1 you want a heel to heel alignment, meaning your front heel should intersect with your back heel. Your back foot should be turned in at a 45 to 60 degree angle! This foot placement will enable you to square your pelvis as much as possible with the front edge of your mat.
- My back leg is not engaged and my front knee is over my front toe! Firm up your back leg by rooting down through the back edge of your back foot and engage your thigh upward! Make sure your front knee is in line with your front ankle to avoid long term knee stress injuries.
- I am arching through my low back and crunching my upper body! Too often I see people arching their back causing them to sink into the front leg. You want to keep a neutral spine in Warrior 1. Create a heavy tail bone, lift your frontal hip points towards your rib cage and engage your core! Almost envision knitting your front side together. Additionally, shoulders should be relaxed and chest pulled through. Gaze should always be forward with a neutral spine until you have perfected your form, then you can reach the palms together and gaze up!
Want some modifications to work your way to the “After” photo? Press your back heel against a wall to help engage the back leg and fire up the core!!