The second of the three Warrior Poses, this one is perfect for toning the legs, glutes, and core and will also help improve balance and focus. Check out Warrior I Pose, and use these two foundational standing poses in sequence with one another as part of your daily yoga practice.
Begin in Mountain Pose at the top of your mat.
Step your right foot back behind you about 3 1/2 feet and turn your toes out 90 degrees.
Bend the left leg and keep the left knee directly over the ankle or slightly behind.
Ensure that your hips are facing the right, long edge of your mat and align your left heel with the arch of your right foot.
Reach both arms out on either side at shoulder height, bringing them in a straight line.
Turn your head and gaze out over your left middle finger.
Tuck your tailbone under and engage your abdominals.
Hold for 30 seconds to 1 minute and then repeat on the other side.
If your arms get tired, rest your hands on your hips.
If the neck is uncomfortable looking forward, keep your head and neck in a neutral position.
Strengthens and stretches the thighs, calves, quads, hips, and ankles
Stretches the chest, lungs, and shoulders
Stimulates the abdominal organs
Improves balance and concentration