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Yoga at the Office: Warrior Poses

By: Caley Walsh

Break up your workday, improve your concentration and fit in 30 minutes of exercise each day with two15-minute yoga breaks at work. For three beginner poses and more reasons to try out yoga at work, check out Yoga at the Office: Beginner.

The three Warrior Poses in yoga are quite popular in any yoga class, as they are very effective strength exercises in addition to stretching exercises. Obviously, you will not be able to perform these exercises in a pencil skirt, so keep a pair of yoga pants at the office if this is standard attire for you. Better yet, make a health drawer with yoga pants, a refillable water bottle and healthy snacks such as nuts to enjoy after your break.

You'll need a bit of room for this exercise, so find an empty office or meeting room. These are challenging exercises, so don't worry if you can't hold them for very long at first.

Warrior I

  1. Step your feet wide apart.
  2. Turn your right foot out 90 degrees and your left foot slightly inward. The arch of your left foot should align with the heel of your right.
  3. Pivot your body so you are facing your right foot.
  4. Keep your back straight and your tailbone pointed down.
  5. Bend your right left until your knee is directly over your ankle, holding your left leg stable.
  6. Raise your arms over your head, with the palms facing each other. Roll your shoulders back and down, keeping your arms raised.
  7. Hold for 30 seconds and repeat on other side.

Warrior II

  1. Step your feet wide apart, like for Warrior I. 
  2. Again, turn your right foot out 90 degrees and your left foot slightly inward. The arch of your left foot should align with the heel of your right.
  3. This time raise your arms to shoulder height, parallel to the floor, and reach your arms out in each direction.
  4. Bend your right leg until your knee is over your ankle, or as far as you can go.  Press the outer heel of your left leg into the floor to stabilize yourself.
  5. Keep your torso straight and do not lean over your right leg. Turn your head to look over your right hand.
  6. Hold for 30 seconds and repeat on other side.


Once you've mastered these, move on to the more difficult Warrior III.


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