1
Start in Warrior I
Step your left foot back with the back foot angled at 45–60°. Bend your right knee over the ankle and square your hips to the front.
How to do Humble Warrior (Baddha Virabhadrasana)
2
Clasp Your Hands
Bring your hands behind your lower back and interlace your fingers.
3
Open the Chest
Inhale and draw your shoulders back to open your chest.
4
Bow Forward
Exhale and hinge forward from the hips, bowing your torso inside your right knee. Let your head relax down.
5
Lift the Arms
Lift your clasped hands up and over behind you towards the ceiling. Hold for 5 breaths, then rise and switch sides.
✅ Benefits
- Opens the hips and the front of the shoulders
- Lengthens the back of the legs and the spine
- Builds strength in the front leg and hips
- Encourages a calm, inward focus
🌿 Wellness Support
- A gentle way to open the chest after sitting
- A grounding pose that many people find settling
⚠️ Precautions
- Stop if you feel pain, dizziness or strain in the knees, shoulders or neck
- Keep the front knee over the ankle, not past the toes
- If clasping is uncomfortable, hold a strap between your hands instead
- Come up slowly to avoid feeling light-headed
🩺 Check With a Healthcare Professional First If You Have
- A recent injury or surgery to the knees, hips or shoulders
- High or low blood pressure (avoid holding the head low for long)
- Pregnancy — check with your doctor or midwife first
- Glaucoma or a recent eye procedure
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