Standing Warrior Series

How to do it

Step the right foot forward into Warrior I. Hold for a few breaths. Open the hips to the side into Warrior II — back foot parallel to the back of the mat, arms out at shoulder height. A few breaths. Flip the front palm and reach back into Reverse Warrior. A few breaths. Lower the front forearm to the front thigh into Extended Side Angle. A few breaths. Straighten the front leg, hinge from the hip into Triangle. A few breaths. Step back to Mountain. Repeat on the left side.

Why it's good for runners

Running is almost entirely a sagittal-plane sport — forward motion only. The Warrior series opens the hips into external rotation, abduction, and lateral side-bending, which keeps the hip socket from grooving into a single plane of motion. Hip range that running never trains directly stays available.

Common mistakes

Don't let the front knee drift inward in Warrior II or Side Angle — it should track over the front ankle, even if that means a shorter stance. Don't twist the back foot in Warrior I if it costs you the back heel grounded; raise the back heel slightly. And don't rush the transitions — these are held shapes, not a flow.