Warrior’s Edge Training Grounds
The training grounds are where warriors learn how to face the battles head-on. Where can you grow in your practice today?
Expand Your Knowledge
What are the Training Grounds?
The Training Grounds are where practice becomes study. Here, you’ll explore the deeper layers of yoga through pose guides, breathwork, philosophy, meditation, and more. These teachings expand your knowledge, strengthen your discipline, and give you tools to carry yoga beyond the mat and into everyday life.
Pose Guides
The poses—known as “asanas” in Sanskrit—are a major part of the foundation of your practice, and what most people come to the mat for. In yogic theory, they help you prepare and ready yourself for breathwork (pranayama) and meditation (dhyana), with the ultimate intention to bring ourselves to our highest self at greatest peace (samadhi).
Below, the pose guides are meant to meet you where you are in your practice. Even well-practiced yogis can return to the basics, with these poses listed under the Warrior 1 section. Some of these are still challenging! They increase in challenge as we move to Warrior 2, then even further into Warrior 3. The Peaceful Warrior section covers poses ideal for yin and restoration, but can also be utilized anywhere in your practice.
Warrior 1 (Beginner)
Child’s Pose is the place you return to when you need to rest, reflect, or reset. It’s a posture of surrender and grounding. It invites you to fold inward and find safety in stillness. Though often offered as a “break” in active classes, Child’s Pose is far from passive: it teaches you to listen, to breathe, and to reconnect to your center.
Warrior I is the entry point to the entire Warrior’s Path. When you step into this pose, you’re not just lunging — you’re declaring your presence. This is the stance of focus, of intention, of stepping forward even when the ground beneath you feels uncertain. Warrior I trains you to meet resistance head-on and teaches you that balance doesn’t come from rigidity, but from alignment and breath.
Warrior 2 (Intermediate)
Warrior II expands on what Warrior I began. If Warrior I is the first step forward, Warrior II is the widening of your stance — the moment where you claim more space and ground yourself in unwavering presence. This pose teaches you to open in two directions at once, stretching your awareness and balance across a wider field.
Warrior 3 (Advanced)
Half Moon Pose builds from the foundation of Triangle and shifts it into balance. You are no longer supported by both feet. One leg roots down while the other lifts. Your body opens wide into space. This is where structure meets instability.
Warrior III is the leap — the transformation of grounding into flight. If Warrior I is the step and Warrior II is the stance, Warrior III is the soaring strike forward. This pose challenges you to balance strength and surrender, stability and expansion. It strips away the extra, leaving only precision, focus, and trust in your own edge.
Peaceful Warrior (restorative)
Savasana is often treated as the reward at the end of practice, but in many ways, it is the practice.
After the strength of Plank, the discipline of Warrior, the fire of Dragon, and the balance of Half Moon, Savasana asks you to stop doing anything and just receive.
This is where effort becomes wisdom.
Butterfly is one of those poses that looks simple on the outside, but reveals endless depth the longer you sit with it. In yin yoga, it’s often a baseline posture — accessible, grounding, and quietly powerful. In a more active practice, it becomes a forward fold that targets the hips and spine. Either way, Butterfly is a reminder that strength isn’t always about force; sometimes it’s about surrender.
Fitness
I had to carry twenty-one push-ups into the makeup round, which, on previous days, didn’t feel as impossible as it did today, when I wasn’t sure I could even do one more.
This wasn’t the first time I’d battled difficult moments in my head since starting this challenge. “I don’t want to,” “This is getting hard,” and “Can I really do this?” became staples in my thoughts.
Usually, my body and mind caught up to each other and worked through whatever I faced together.
Today was different.
“I need a Savasana.”
Those were the first words out of my mouth after today’s 30-Day Push-Up Challenge workout.
For a yoga teacher, it felt strangely appropriate. Savasana isn’t just about lying down. It’s about allowing your body and your mind to absorb everything that just happened.
Apparently, I needed that more than I realized.
Today changed my entire view on the 30-Day Push-Up Challenge.
The push-ups didn’t get any easier—I’m not sure they ever will, despite how many I do—but, for the first time, they felt possible.
Going into Day 15, I wasn’t completely sure introducing intervals was the right decision. I hoped it was.
Honestly, I needed it to be.
When I woke up this morning, I was dangerously close to shutting down the whole 30-Day Push-Up Challenge.
Not because I physically couldn’t do another workout, but simply because I didn’t want to.
I questioned my motives, got caught up in my head about no one else doing it with me or caring about the videos, and it all suddenly became a burden I wasn’t sure I wanted to carry. I know I created this and did this to myself, for myself, but today I wondered if any of it was actually worth continuing.
Especially since I’m not even sure I can actually make it to the end yet.
Today was the first day in the 30-Day Push-Up Challenge that I didn’t finish within the allotted time.
When the timer ended, I still had four push-ups left.
Oddly enough, I wasn’t upset. Not because I don’t care about the rules.
But because I’d already decided what the rules were.
Long before this challenge began, I had circled Day 11 in my head. Combined with the slow rise until the challenge really gets tough, mixed with this day being the day you realized just how tough it’s going to be, made me believe it would be the day most people would quit.
The novelty would be gone. The push-ups would finally start to feel heavy. The finish line would still be so far away that it almost wouldn’t seem worth chasing anymore.
Then Day 11 arrived…and I became exactly the person I had predicted.
Today, I failed a push-up for the first time in the 30-Day Push-Up Challenge.
My arms gave out as I was pressing back up, and I collapsed face-first into the floor.
And then I laughed.
Honestly, there was something strangely comforting about it.
Five days in, and I keep waiting for this 30-Day Push-Up Challenge to punch me in the face.
So far, it hasn’t.
That’s not to say the workouts have been effortless. Push-ups and I have never exactly been friends, which is part of the reason I started this challenge in the first place. But Day 5 arrived and…I feel fine.
For now.
I hate push-ups.
An odd thing to say, I know, given the announcement of a 30-day pushup challenge that will take us on a journey of grit, consistency, and community.
So why the hell am I doing this to myself?
Practice
Yoga is more than just the time spent moving on your mat. Sometimes, it’s the hours you spend choosing the perfect mat to land on! Whether you’re looking to deepen or individualize your practice, learn how to develop a habit, or discover more than just the shapes you stuff your body into, the following posts are for you.
I’m a 6-foot-6 yogi, and as strong as my core is from Boat Pose, as many Chaturangas as I do, and even as often as I strength train, I’m liable to throw out my back at any given moment.
Lower back pain is rarely just “one thing.” It’s usually a combination of habits, mechanics, strength imbalances, and sometimes plain bad luck. Let’s take a look at some of the most common complaints behind lower back issues.
Here are a few poses and exercises to help during your next flare-up.
Learn how to build a sustainable home yoga practice that feels supportive, balanced, and burnout-free. Practical tips, mindset shifts, and weekly structure from Warrior’s Edge Yoga.
Finding a yoga mat as a tall person shouldn’t be this hard. This guide breaks down the best extra-long yoga mats on the market from 78” to 85”, including cork, rubber, budget picks, premium options, and tips for choosing the right mat for tall bodies.
Over the centuries, various styles of yoga have developed, each with its unique characteristics and approaches. It can be a little intimidating trying to figure out what’s what and what works best for you, so let’s talk a little about the types of yoga, how long they’ve been around, who’s to credit, and how their popularity compares to the others.
Meditation
One of the most overlooked—and most challenging—aspects of yoga is meditation. Most people think it means a complete removal of thoughts and senses. While meditation aids in stress relief and finding alignment, there’s a lot more that goes into it. This section explores how the practice of meditation can aid you on and off the mat.
People use the words mindfulness and meditation interchangeably all the time.
Good news: They’re not the same thing.
Bad news: They share enough similarities that it’s incredibly easy to confuse them.
Understanding the difference changes what you’re actually trying to accomplish—not just when you sit down to meditate, but every time you step onto your yoga mat or move through your day.
Think of it this way:
“Focus on your breath,” the instructor says as they guide you through a meditation. “Go deeper inward,” they encourage, but your mind is too busy racing through a thousand other thoughts.
Then comes the quiet judgment. The narrator who tells you, “I’m bad at this,” and urges you to quit.
You are not failing at meditation because you can’t stop thinking. In fact, that expectation is the problem.
Meditation is a powerful tool that can help you relax, reduce stress, and improve your overall well-being.
That said, a lot of people find meditation challenging because they struggle to focus. If you're one of those people, never fear, you are far from alone. If you’d like to get into meditation and just aren’t quite sure how, here are some tips to help you get the most out of your practice.
Breathwork
Like meditation, breathwork is often overlooked or skipped in yoga practice. It’s easier to tackle than meditation, if for no other reason than it gives you something to focus on as you work to control your breath in different ways. This type of control is more than just keeping your breath even throughout your practice. There are many forms of breathwork that expand lung capacity, reduce stress, improve sleep, and offer other benefits.
If you’re newer to yoga, “Ujjayi” becomes just another word you don’t understand. You’re moving, you’re trying not to fall out of a pose, and suddenly you’re supposed to control your breathing in a very specific way? And, at that, one that’s often encouraged to “engage,” but rarely comes with any instruction on how to do so?
Like most things in yoga, however, once it clicks, your Ujjayi breath becomes one of the most powerful tools in your practice.
If you’ve been to a yoga class, there’s a good chance you’ve heard your teacher say something like “inhale to lift, exhale to fold.” Maybe you’ve been guided through a deep sigh, or a few moments of stillness where the only instruction was to breathe. That’s pranayama in action, even if you didn’t realize it.
Pranayama is the yogic practice of intentional breathwork, and while it might sound intimidating, at its heart, it’s just learning how to use the breath you already have. In fact, it’s one of the most powerful tools yoga offers not just for your practice on the mat, but for your life beyond it.
Philosophy
If you’ve ever heard your teacher tell the story behind a pose or heard reference to things like the Yamas and Niyamas, the philosophy section of yoga is for you. This is where you understand the deeper meanings of yoga, as well as how different philosophical mindsets impact different branches of practice.
If you’ve been practicing yoga for an extended period of time, it’s likely you’ve heard at least some mention of the Eight Limbs of Yoga. Depending on where you practice or who your teacher is, you may have also even learned one or two of them.
Whether you know what they are or not, here’s a quick rundown.
Lifestyle
Practicing yoga isn’t just about the experience on the mat—it’s also how you take it off the mat and out into your day-to-day life. Whether you’re looking to develop a more yogic mindset all the time or seeking ways to sharpen the life you’ve already created, the lifestyle section is here for you.
We’re used to being good at things. Or at least getting good quickly. And when we don’t, we either push harder or check out completely. Yoga doesn’t really reward either of those approaches.
And that’s usually where the disconnect starts.
Yoga has been around for thousands of years and has seen increasing popularity in the Western world over the past few decades. It is an ancient practice that involves physical postures, breathing techniques, and meditation. It has numerous benefits for the body and mind, and can improve overall health and well-being.
Here are 10 of the best benefits practicing yoga can bring to your life.
Crescent Pose is where grounding meets elevation. Unlike Warrior 1, your back heel is lifted, which immediately demands more balance and engagement from your toes. You are not anchored through two flat feet. You are rising from a narrower base.