HOW TO: Warrior I (Virabhadrasana I)


This foundational pose will help strengthen and stretch your entire body.  It is the first of three Warrior Poses and it’s a great pose to work with when you are wanting to strengthen and tone the legs.

Begin standing on your yoga mat in Mountain Pose.

Step your left foot back several feet, turing your foot at about a 45 degree angle.

Line your front heel with your back heel and ensure your hips are facing towards the front of the mat.

Keep your right knee directly over your ankle or slightly behind.

Raise your arms overhead with your palms facing towards each other

You can stay here or reach your arms back slightly to initiate a slight backbend.  Open your chest and draw your shoulders down and away from your ears.

Hold for 5-10 deep breaths.

Repeat on the other side.

Strengthens and tones the feet, hamstrings, calves, quads, and glutes

Builds core strength

Opens and stretches the chest

Increases flexibility in the hips and shoulders

Can help relieve back pain and pain associated with sciatica

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