Incorporating The Warrior Position Into Your Strength Training

By: Adrian Cruce

Contrary to what many think, there are different warrior positions. Some are better than others for you, based on what you are looking for. However, all the warrior poses you see in yoga are beneficial for those interested in strength training. In fact, many of the world renowned athletes are now using various yoga poses, including different Warrior positions on a constant basis. You can do the same but you do want to learn some things about warrior positions.

Warrior I

This position will increase hip flexibility while strengthening and toning your feet, ankles and legs. As you work on this pose you improve every single yoga standing position. The spine is twisted as shoulders open so getting ready for backbend is simpler.

The problem is the pose is complex and you have to learn various alignment cues. Breathing is really important but Warrior I helps increase strength, courage, confidence and even focus.

Warrior II

You need much stability and strength in Warrior II but upper body and hip flexibility are also necessary. This pose helps us learn more about yoga asana practice as a whole since balance is highly incorporated. We end up putting most of the body into one pose and we improve how well we ground.

Warrior II can be learned at your own pace, getting to experiment with ankle and knee alignment. Be sure that you protect your knees though as the strain is strong.

Warrior III

Warrior III is very important in strength training because of the fact it works on small muscles you see in ankles and feet. Your knee maintains slight bend and balance is improved. You can practice the pose with arms in various positions, thus improving the exact muscle focus you have. Warrior III is recommended for strength training but it is also a great preparation for future handstand poses.

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Reverse Warrior

We normally learn Reverse Warrior as we transition in flow class. This is why it is sometimes not seen as a pose on its own. Your neck has to be protected and breathing is very important. The warrior pose in its reverse variation is quite useful when you want to open your side body and you release tension felt inside intercostal muscles located around your ribs. Deeper breath is also gained.

Humble Warrior

In yoga the position is meant to teach a surrendering as bowing happens. As opposed to the other warriors that open up the body, this one moves the focus inwards. The physicality of the pose is felt in the shoulders and hips and can be great if you prepare to learn how to do splits.

Retreating Warrior

The last warrior pose we should mention, this is one that is not known by many as it is not the traditional position we expect when we think about Warrior I. Do consider this position if you want to improve the strength of your core while you want to also increase flexibility present in hamstrings and hips.


At the end of the day, all the warrior poses in yoga are useful if you are interested in strength training. They work on muscles you do not often train at the gym. That is why it is highly recommended to incorporate them into your daily routine. Yoga is something that takes time to learn but that can drastically increase performance in various sports and workouts. Warrior poses are great proof of the efficiency of yoga.

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