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  • Home
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    • My Yoga Journey
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How to do humble warrior, plus modifications

November 24, 2020 //  by Di Hickman//  24 Comments

This month’s 60-minute yoga class for my Patreon community is focused on humble warrior. This is a challenging pose in which we must find strength, courage, balance, and yet at the same time surrender. Let’s discuss, step-by-step, how to do humble warrior yoga pose.

Step by step guide to humble warrior & modifications with demonstration of pose

If you’re more inclined to watch a video then have no fear. The video to accompany this post details how to do humble warrior, and the key alignment points to focus on. Plus modifications for beginners, and variations for the arms. Disclosure: links in this post may be affiliate links. Meaning I earn a small commission on purchases made through those links.

You can view the video on YouTube. Maybe add it to a playlist? Above all, remember to subscribe to my channel. New videos are uploaded every Tuesday and Friday. However, for exclusive longer format videos sign up for my Patreon community. Patrons also get early access to all my videos, along with lots of other benefits.

How to do humble warrior

Begin standing in tadasana at the front of your yoga mat. Step the right foot back behind you, grounding through the heel and all the edges of the foot. Bend the left knee so it aligns directly over the ankle. Hinge at the left hip, lowering the torso down towards the floor on the inside of the left thigh.

humble warrior full expression

In the full expression of the pose the arms are behind the torso with palms together. Shoulders draw back and the chest lengthens as the arms rise. Key points: Strong legs, and shoulders back. Head looks back towards the back foot, looking down with grace and humility.

Humble warrior modifications

Many yoga poses have prerequisites and for humble warrior I suggest practicing warrior 1. Because humble warrior has the same leg position all the things that make warrior 1 challenging could issues in humble warrior also. Widening the feet is the feet modification I’d suggest. Not only does this make the pose more stable, but it allows space to drop the torso downwards. Another great modification for those with ankle pain, or tight calves is to lift the heel on the back leg.

humble warrior with back foot lifted

This is still humble warrior, even with the back heel lifted. However, lifting the back heel means less contact with the ground and can make the pose less stable. To counter this, use some support under the back foot. Using a wedge or folded blanket can make this pose much more accessible.

humble warrior supported on wedge
humble warrior supported on blanket

You can learn more about using a wedge for support here. For more information on other yoga props then check out this post. Remember, ego has no place in yoga. Use props!

Because this pose requires a lot of leg strength, beginners can do the pose with the hands down on the floor for support. While the full expression of the pose has the torso unsupported, beginners can rest the torso on the front thigh for support.

humble warrior hands on floor

Worried cos you’re hands don’t reach the floor? No problem! Use yoga blocks for some support. Remembering that your blocks have different heights to support your body. No blocks? Check out this post for yoga block alternatives. Or treat yourself.

humble warrior hands on blocks

Are you ready to take things to the next level? Then try having the hands behind the back. For beginners this could be grabbing a hold of opposite hands, wrists, forearms or elbows. As shown below.

arms bound behind back
humble warrior with arms behind back

The important thing to remember is the shoulders draw back away from the floor. If you’re ready to try the variation with the arms extended but struggle with shoulder mobility then use a yoga strap.

humble warrior with strap

Using a strap gives you accessibility to the shoulders that you may not otherwise be able to get. Whether you use one tip in this article or all of them I hope you are able to find a variation and modification to more the pose more peaceful for you.

If you are interested in a full 60-minute yoga flow class focusing on humble warrior then come join Patreon. This month’s class is all about exploring humble warrior yoga pose and it’s variations. It’s a challenging and fun class you can do at home, on your own schedule. Join now to unlock all the videos in the archive to begin your home yoga practice today.

Questions

  • Which yoga pose do you find strength in?
  • What tip for was most useful for you?
  • Is there another part of the pose you find challenging?
Previous Post: «scissors 15 minute Core Yoga Workout at Home
Next Post: 10 Yoga Gifts Under $10 – Great Stocking Stuffers woman opening gift box»

Reader Interactions

Comments

  1. Gemma

    December 8, 2020 at 2:01 pm

    I love yoga! Not done as much recently but I loved it when I was pregnant.

    Reply
    • Di Hickman

      January 7, 2021 at 1:49 pm

      That’s great! How come you stopped?

      Reply
  2. Jess Howliston

    December 8, 2020 at 8:43 am

    WOW this is amazing and this is such a great and informative post. I love how you explain all the modifications which definitely makes trying this move less daunting!

    Reply
    • Di Hickman

      January 7, 2021 at 1:49 pm

      Thank you! Really love the modifications because sometimes we all need to do less.

      Reply
  3. Rhian Westbury

    December 7, 2020 at 10:46 am

    I would definitely need to use yoga blocks as I am not very flexible, but that’s why I want to try yoga at some point to help develop that x

    Reply
    • Kira

      December 8, 2020 at 5:00 am

      I really want to start yoga in the new year . I’ve asked for a mat and some books . Fingers
      Crossed 🙂

      Reply
      • Di Hickman

        January 7, 2021 at 1:48 pm

        That’s awesome! Remember to check out my YouTube channel for videos, and I’m here for any questions!

        Reply
    • Di Hickman

      January 7, 2021 at 1:46 pm

      Yes, that’s why we do yoga!!!

      Reply
  4. Georgina

    December 7, 2020 at 10:13 am

    I love yoga but I’m still a beginner and find these types of posts really helpful. The step by step guide makes things really clear and straightforward.

    Reply
    • Di Hickman

      January 7, 2021 at 1:46 pm

      Thank you! So glad it helps. How long have you been doing yoga?

      Reply
  5. Kara Guppy

    December 7, 2020 at 9:59 am

    I have not tried Yoga but my colleagues at work swear by it. Will send them over to check this out

    Reply
    • Di Hickman

      January 7, 2021 at 1:46 pm

      Great!

      Reply
  6. Rebecca Smith

    December 7, 2020 at 9:38 am

    This is really helpful – I am yet to try yoga as it always looks so hard to do but you explain it so well and I love that you share both videos and the written word showing how to do it.

    Reply
    • Di Hickman

      January 7, 2021 at 1:46 pm

      Thanks! The videos were new this year, thank you pandemic for the gift of time!

      Reply
  7. Yeah Lifestyle

    December 7, 2020 at 4:02 am

    You have made this look so easy! I hope to master this once I am more confident doing yoga as I am still a novice at the moment

    Reply
    • Di Hickman

      January 7, 2021 at 1:44 pm

      Oh it’s NOT easy! lol!

      Reply
  8. melissa christine

    December 6, 2020 at 1:47 pm

    It’s been ages since I last did yoga, this is very helpful to help do the humble warrior, will keep in mind when i start yoga again.

    Reply
    • Di Hickman

      January 7, 2021 at 1:43 pm

      No time like the present!

      Reply
  9. Sim @ Sim's Life

    December 6, 2020 at 11:22 am

    Oh I say, this looks like a hardcore move! I’ve never tried yoga, I’m not too sure my muscles and joints could cope and I would no doubt end up tripping myself up! 😉 Sim x

    Reply
    • Di Hickman

      January 7, 2021 at 1:43 pm

      Start slow! I have beginners classes on YouTube

      Reply
  10. Claire Lomax

    December 6, 2020 at 10:36 am

    I have never tried yoga so this looks like something that would result in broken limps for me! But this is a great step by step guide on how to do this. Brilliant post x

    Reply
    • Di Hickman

      January 7, 2021 at 1:42 pm

      Thank you!

      Reply
  11. Anosa

    December 6, 2020 at 9:14 am

    I have actually always loved this move although sometimes I feel like I am about to kiss the ground when I am not centered.

    Reply
    • Di Hickman

      January 7, 2021 at 1:42 pm

      Hahaha definitely one that requires more focus!

      Reply

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Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

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