How to do humble warrior, plus modifications

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.

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.

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.

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.

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.

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.

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.

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.

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?