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  • Home
  • Blog
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    • My Yoga Journey
    • About Me
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Warrior 1 arm variations

August 4, 2020 //  by Di Hickman//  16 Comments

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.

Yoga tutorial. Arm variations warrior 1. Exploring different arm positions for warrior 1. There are no rules in yoga. Have a sense of playful curiosity in your yoga practice.

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.

warrior 1 arm variations . Goddess arms, prayer, reaching forward, hands on hips, out to sides, and eagle 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.

warrior 1 arm variations. Hands on head, hands behind: holding hands, holding elbows, reverse prayer. Arms overhead with elbows bent and thumbs to back of neck.

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.

warrior 1 arm asymmetrical variations showing right and left arm doing different variations. Also the variation of hugging.

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?
Previous Post: « 15 minute yoga for posture – cobra pose
Next Post: Yoga flow for self love – 25 minute class »

Reader Interactions

Comments

  1. pooja

    August 9, 2020 at 3:15 am

    Whenever I visit your blog, it gives me great insight about working out! These are great tips and great for maintaining good workout

    Reply
    • Di Hickman

      August 16, 2020 at 4:15 pm

      Thanks for the kind words!

      Reply
  2. Ketki Sharangpani

    August 7, 2020 at 8:56 am

    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.

    Reply
    • Di Hickman

      August 16, 2020 at 4:11 pm

      100%! We need to throw the rule book out, and just listen to what’s happening in our own body!

      Reply
  3. Lyosha

    August 7, 2020 at 1:58 am

    Nice variation. My personal fave is with arm out wide, as if I am pushing the walls on my right and left

    Reply
    • Di Hickman

      August 16, 2020 at 4:11 pm

      Oooh yes! Active and powerful!

      Reply
  4. Eric Gamble

    August 6, 2020 at 11:06 am

    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!

    Reply
    • Di Hickman

      August 16, 2020 at 4:10 pm

      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

      Reply
  5. Charlotte Petit Noble

    August 6, 2020 at 9:20 am

    These variations are super empowering. You are always on point with yoga and always make me want to explore more.

    Reply
    • Di Hickman

      August 16, 2020 at 4:10 pm

      Thanks Charlotte! What’s stopping you playing more in your practice?

      Reply
  6. Kristine Nicole Alessandra

    August 6, 2020 at 2:35 am

    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!

    Reply
    • Di Hickman

      August 16, 2020 at 4:09 pm

      Heck, there are NO RULES in yoga! Just play!

      Reply
  7. Trisha Agrawal

    August 5, 2020 at 11:32 pm

    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.

    Reply
    • Di Hickman

      August 16, 2020 at 4:09 pm

      Eagle arm warrior 1 is one of my favorites! Feels so good!

      Reply
  8. Kemi

    August 5, 2020 at 5:21 pm

    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.

    Reply
    • Di Hickman

      August 16, 2020 at 4:09 pm

      haha yep it’s a variation not that many can do!

      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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