Yoga Pose: Warrior One


Excerpt from ‘Yoga for Cancer: A Guide to Managing Side Effects, Boosting Immunity, and Improving Recovery for Cancer Survivors’ by Tari Prinster.  Now on Sale. 


  • Strengthens the whole body
  • Improves balance
  • Builds bone mass
  • Stimulates the lymphatic system – explicitly lymphatic drainage in arms
  • Increases heart rate for cardiovascular health and weight loss

Props needed: Two – Four blocks, depending on flexibility.

Standing TallPlace two blocks shoulder width apart on the highest level at the front of your mat. Stand tall between them. Line up your toes with the front edge of the blocks.

INHALE: Reach your arms out and up like swan wings.

EXHALE: Bend your knees as if going into Chair pose and bring your hands onto the blocks. Keep your chest lifted.

INHALE: Step your right leg back into a lunge. Look forward while reaching back through your right heel. Left knee should be directly above left ankle.

EXHALE: Bring your right heel down to the mat, placing your foot at an angle so your toes point toward your right hand.Supported Lunge

INHALE: Lift your torso to an upright position, placing both hands on your left thigh.

EXHALE: Draw your belly back toward your spine.

INHALE: If you feel steady and have the core support to stay balanced here, then reach your arms forward and up.

Hold Warrior One for three complete breaths.

EXHALE: Lower hands to blocks.

Supported lunge with teacherINHALE: Lift your right heel away from the floor and turn your foot so the toes face forward and heel points to the back of your mat.

EXHALE: Step your right foot forward between the blocks, both knees bent, chest lifted.

INHALE: Straighten your legs, reaching your arms out and up like swan wings.

EXHALE: Lower your arms. Return to stand tall position.

Repeat on the second side, stepping back with the left leg.

Modifications: If range of motion in your arms is limited, lift your arms only to a comfortable height. If your hands do not reach the blocks as you bend your knees from a standing position, stack two blocks under each hand.

yoga4cancer - Warrior One


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About Josi Kytle

Founding Partner of y4c & the Retreat Project Josi is the impostor in this group of yogis. Although she practices yoga personally and believes in its healing physical and emotional benefits, Josi isn’t an instructor. Josi bring the business acumen and organizational strategy to the team to enable efficient and sustainable growth of the program. Her background is in consumer marketing for FTSE brands like Hilton, British Airways and Avis in both London and in New York City. Josi is also Tari’s daughter so their unique, loving and familial approach lead all aspects of the business.