If you’ve ever taken a Vinyasa Flow class or tried Ashtanga Vinyasa, you’ve moved through Warrior I (Virabhadrasana I) pose a lot. Or perhaps you sip from another cup of yoga such as Iyengar or basic Hatha in which you often hold Warrior I longer than the five breath maximum prescribed in Ashtanga. It’s a very common asana, and a very common one for getting hurt. As with any of the 840,000 asanas, we meet and greet Warrior I starting from our immediate condition. There are surely some folks out there– the yogic 1% – who can do pretty much anything physically and only wonder how it might possibly cause strain or injury to someone because they’re condition allows such ease in all human movement and positioning. Then there’s the rest of us.

Why is Warrior I potentially fraught with risk of injury?

Let’s first look at the basic set-up of this asana. With the heel of the back foot turned to the midline around 60-degrees or so and pada bandha awake in both feet, the idea is to inte...