Important notice: Some of our classes are incorrectly showing ‘Class Full’ for some users due to a technical issue. Our engineers are working on it and we hope to have this resolved shortly.
Until then if you want to double check class availability, you can still log in and book via the triyoga Client Portal here.
If you need help please contact your specific triyoga centre here, and our teams will be happy to help you.

Important notice: Our booking system supplier is currently experiencing technical issues, which is causing account and checkout actions to fail in some cases. Their engineers are urgently working on it. Until then, you should be able to log in and book via 1) the triyoga app or 2) the triyoga Client Portal here. Or if you need help please contact your specific triyoga centre here, and our teams will be happy to help you.

Important notice: Some users are experiencing login issues due to a technical issue upstream with our booking system provider. Their engineers are working on it. Until then you can still log in and book via 1) the triyoga app or 2) the triyoga Client Portal here.

Important notice: Our booking schedules are temporarily down due to a technical issue. Our engineers are working on it and we hope to have this resolved very shortly.
Until then, if you need help please email our customer care team at [email protected] or contact your specific triyoga centre here, and our teams will be happy to help you.

āsana lab: warrior one

woman practising warrior

At the moment I am really enjoying the pose we call warrior one in my practice. This asymmetrical standing pose feels beautifully grounding and at the same time there is so much expansion possible as well as an invitation into a backbend.

Even though Scaravelli-inspired yoga isn’t a method, we tend to approach warrior 1 with a square pelvis, relatively parallel feet and a broad base.

A good way to start is to stand feet hip-distance apart, heels dropped in line with the ball and socket joints of the thighbones to pelvis.

Step one foot back to as longer pace as you feel comfortable in, the front knee will bend now. Try keeping the hip distance width between the feet and think about the outside edges of the feet staying parallel. The base may seem broad and slightly shorter than usual in order to keep the back heel down, the broadness will lend a stability that may bring some more freedom into the exploration of the pose. I find it helpful to glance down at the back foot and spin the heel out if I find (which I often do) that the back foot is not parallel the edge of the mat.

Have a look at the front knee, it will make for a happier long term practice if the knee follows the line of the second and third toes, or even the third and fourth toes for some of us. Imagine the hip knee ankle and middle toes were on a train track. Another thing to observe is keeping the knee above the ankle, if yours tracks further forwards you may need to lengthen your stride slightly.

Feel how the hips square to the wall in front of you and then lean the weight of the upper body forwards ever so slightly, as if you were making a long line from base of the back of the head to the back heel bone.

Can you imagine that you are pouring the weight of the head down the spine, along the back leg and out through the back heel, like a cascade of water?

Maybe it feels good to raise the arms, drifting them soft and wide into the air above you and slightly forwards of your face. I like to turn my palms to face each other and shrug my shoulders away from the ears, this helps me find space and ease in the shoulders. I imagine it’s like taking an old fashioned landline phone off the hook, for those of you who remember that!

You might enjoy the grounding as the weight cascades from the upper body down the spine and out through the back heel.

We could also add a direction to the back heel bone, rolling this large round (ish) heel bone back and down into the ground behind you. The bone rolling back and away deeply into the ground. Back and down and away. You might find that the spine recieves a ripple that feels opening through the joints and discs. Perhaps the upper body unravels into a more upright position as it in turn receives the opening beginnings of the backbend here. Perhaps there are other sensations, other observations that draw you deeper into the practice.

When you decide to step the feet parallel take some time to feel the difference between the two sides of the body and effects that you may notice. Then explore the other side.

Thanks for reading, I hope it’s sowed some seeds.

Do you sometimes experience low back pain even though you practice yoga? Here are some expert tips to help from Anji Gopal, back care expert
Are monthly symptoms wearing you down, such as PMS or painful periods, you are worried about the dreaded perimenopause chaos, feeling run down or bloated?
Are you feeling generally sluggish or your skin is feeling puffy after a season of over indulgence?
Discover the transformative art of Qigong and its profound benefits for physical health, mental clarity, and spiritual growth. Learn about the ancient Chinese practice that
Unlock the potential of your body with Functional Range Conditioning (FRC). Discover how FRC improves mobility, joint health, body control, and benefits yoga practitioners by
Located in our triyoga centres in Camden and Ealing, our infrared saunas are ideal for easing tired and tense muscles, while providing a calming space

Join triyoga's
200-hour teacher training

Discover the ultimate yoga teacher training experience with triyoga. Our comprehensive programs empower you to deepen your practice, gain invaluable teaching skills and become a certified yoga instructor.

You are buying…

Monthly Unlimited Studio Pass​

£250 per month

Studio Passes can be used at any triyoga, Barrecore, KOBOX, or Boom Cycle location in London.

By purchasing this item you agree with the terms above.

wait...
join our newsletter

sign up here to receive our special offers, latest news, event invitations and more.