Lately, there’s a growing trend in yoga to not square the hips in Warrior I, keeping only the shoulders facing forward while letting the hips stay more open. The idea is that this variation can be more comfortable for some people’s anatomy, and for certain bodies, it truly is.
But here’s the truth: just because something is trending doesn’t mean it’s automatically right for your body. The first question you should ask is: Does this variation actually feel good for me?
From my own experience, not squaring the hips in Warrior I, only turning the shoulders forward, feels terrible for my body. When I practice that way, I feel strain in my sacroiliac joint, discomfort in my lower back, and pressure in my knee and ankle. It’s simply not functional for me, and that’s why I don’t teach it in my classes.
However, yoga is personal. If the open-hip variation feels natural and pain-free for you, there’s no reason you shouldn’t keep practicing it. The key is not to follow a cue or a trend blindly, whether it’s “square your hips” or “don’t square your hips”, but to listen to your own body’s feedback.
Two Alternatives That Work for Me
If not squaring the hips causes discomfort, here are two functional options that might feel better:
- High Lunge (Back Heel Lifted)
Step into a lunge with your back heel lifted. This position allows the hips to align naturally without forcing them to square, creating more ease and mobility in the lower body. Keep in mind that Warrior I is often a gateway to poses like Humble Warrior, Pyramid Pose, and Warrior III—each of which requires neutral hips. If you choose the lunge variation, you’ll approach these transitions differently, relying more on balance, core engagement, and strong activation of the front leg. I personally enjoy this approach—it invites creativity and offers a fresh perspective on familiar shapes. - Shortened Stance, Feet Hip-Width Apart
Bring your feet closer together than in Warrior II, positioning them about hip-width apart. Turn your back foot inward roughly 45 degrees or more, and keep both your hips and shoulders facing forward. While this stance might not have the “picture-perfect” look of the traditional pose, it’s often far more functional for many bodies, reducing joint strain while maintaining alignment and stability.
The Bigger Message: Function Over Form
Whether you square your hips, open them, or find a middle ground, the most important thing is to listen to your body. Any twinge or discomfort, especially in the joints, is your body’s way of asking for a change. Ignoring those signals can, over time, lead to repetitive stress injuries that are far harder to undo than they are to prevent.
Trends come and go, but your body is with you for life. Choose alignment that keeps it safe, functional, and happy. Yoga isn’t about fitting your body into a pose, it’s about shaping the pose to fit you.
