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Boxer I - Left Hand 

1.7 jab (orth.).jpg


  • From the Guarded Lunge position, extend the rear hand to hold a boxer’s cross.
  • Straighten the lead leg.
  • Bend the back knee.
  • Lift the back heel off the ground.
  • Rotate the lead hand, palm facing down, and clench.
  • Keep the wrist straight.
  • The non-punching hand is held by the side of the jaw.
  • The chin is held down.
  • The lead shoulder covers the opposite side of the jaw.
  • Face forward.
  • To add more intensity to the pose, rotate the torso and dip the back knee.  Rotate until the shoulders are side-on.

General and Boxing-specific Benefits

This pose can be described as a reversed lunge, strengthening the quadriceps while focusing on balance, alignment and muscular endurance. By adding the final twist, the pose also increases range of movement at the spine. This pose is an opportunity for participants to practice coordination by isolating upper and lower body biomechanics. It helps for practicing upper body boxing technique whilst strengthening the legs and core.

Cautions and Modified Versions

Participants with knee problems are advised to proceed with caution. Perform only as far as is comfortable. The pose may be performed with straight legs or with the rear knee on the floor. Participants with spinal problems are advised to avoid the twist.

Anatomical Focus

Spine/Core: Hip flexors, obliques,  serratus anterior, pectoralis major, psoas

Upper limbs: Deltoids, triceps, extensor carpi radialis longus, extensor digitorum, extensor carpi radialis longus, extensor carpi radialis brevis, finger flexor muscles and wrist flexors

Lower limbs: Peroneus, calf, hamstrings, quadriceps, gluteus maximus/medius/minimus,

Study and Reflect

Perform the Boxer I pose and rotate the core to extend the punch further. Lower the rear knee further down. Check your coordination. Where do you feel the intensity? How would you instruct others to hold this pose?


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