A yoga practice can get boring, if you’re doing the same thing over and over. For example, ow many times do you hear “Warrior 1, reach the arms up overhead”? Break the rules and switch things up. For example, in warrior 1 you’re arms don’t have to reach overhead! Let’s explore some warrior 1 arm variations.
If you’re unsure about warrior 1, I have already explained “how to do warrior 1” and modifications to make it more comfortable. In that post, I mentioned different arm positions for those with shoulder issues. In the video below I demonstrate many alternative arm positions in warrior 1.
The video has lots, but not all, variations of warrior 1 arm positions. You can view the video on YouTube. Maybe add it to a playlist? Above all, remeber to to subscribe to my channel. I upload new videos every Tuesday and Friday. However, for exclusive longer format videos sign up for my Patreon community.
Warrior 1 arm variations
The video is the easiest way to see the demonstrations, but there are so many arm variations in warrior 1. Perhaps you have both arms up, out, forward, or back. On the other hand, you could rest the hands on the hips or at the heart. To clarify, you CAN combine poses! As a result you could have warrior 1 legs with goddess, eagle or cow face arms.
If the arms are behind, maybe you grab a hold of hands, wrists, forearms or elbows. Moreover, for those with flexible shoulders, maybe reverse namaste? Likewise, the hands can come behind the head in a few positions. This can help to open the chest. And subsequently, the heart chakra.
Two things I highly suggest is working through movement of arm variations, and trying asymmetrical arm patterns. Maybe, overhead to goddess and back up. Or out to the side and hugging. Asymmetrical arms are the arms in different position. That is to say, one is up and the other out to the side.
These only touch on a few of the variations. There are so many more!!! Imagine if you add in props like blocks or straps. The sky is the limit. In short, just get outside the box if you’re bored!
Questions
- Do you include warrior 1 in your yoga practice?
- What arm variation do you normally do?
- Which of these would you find the most fun or the most challenging?
15 minute yoga for posture – cobra pose
pooja
Whenever I visit your blog, it gives me great insight about working out! These are great tips and great for maintaining good workout
Di Hickman
Thanks for the kind words!
Ketki Sharangpani
I absolutely loved the variations and modifications shown as per personal comfort level. It makes it so much easier to try the pose as a beginner.
Di Hickman
100%! We need to throw the rule book out, and just listen to what’s happening in our own body!
Lyosha
Nice variation. My personal fave is with arm out wide, as if I am pushing the walls on my right and left
Di Hickman
Oooh yes! Active and powerful!
Eric Gamble
First of all I love that you have a full graphic that I can print out to help me do these warrior 1 Arm Yoga Stretching variations. I personally, need to take care of my right shoulder more and more as I picked up a slight tear a year or so ago and stretching is key for rehab!
Di Hickman
Ah yes. Rotator cuff tear? I suggest only going shoulder height with that arm. So hands at hips, heart or in front are good options for you
Charlotte Petit Noble
These variations are super empowering. You are always on point with yoga and always make me want to explore more.
Di Hickman
Thanks Charlotte! What’s stopping you playing more in your practice?
Kristine Nicole Alessandra
These arm variations look great. I always thought that yoga had to follow a certain position. It is only now that I learned you can do variations yourself. Thanks for letting me know!
Di Hickman
Heck, there are NO RULES in yoga! Just play!
Trisha Agrawal
Love this! I do find yoga boring at times and would love to switch things up in the warrior pose. Adding the eagle variation to it. Reverse namaste looks really challenging.
Di Hickman
Eagle arm warrior 1 is one of my favorites! Feels so good!
Kemi
We always switch this up in barre with the arms while doing a deep lunge. Never folded my arms to my back before so will need to stretch for a week before that lol.
Di Hickman
haha yep it’s a variation not that many can do!