If you’ve ever done a workout class before, you likely are familiar with lunge exercises as leg-burners. The warrior one and warrior two positions are lunge poses that kick your whole body into gear, focusing on leg and hip flexibility and endurance (via Ekhart Yoga). But the calorie-burning comes from how these poses hone in on large muscle groups, yoga instructor Rebecca Pacheco tells Women’s Health.
Warrior one can begin from a mountain pose (or standing tall), as you step your foot back at a 45-degree angle, keeping your upper body facing forward (via OpenFit). Bend your front knee to a 90-degree angle in alignment with your ankle, ensuring you don’t push your knee over your toes. Finally, lift your arms up along your ears. Warrior two is similar to warrior one, but your hips face squarely to one side as you open your arms into a T-shape, one extended backward and the other forward, and look forward over your fingertips.
If you love warriors one and two, check out warrior three for a pose that works on your balance and tones the back muscles, core, and legs (via Fitness 1440). Warrior three starts from a standing position with legs together and arms raised over your head. As you lift one of your legs backward, lean your torso forward, balancing on the standing leg.