Content

• Steps
• Part 1 of 2: Take a starting position
• Part 2 of 2: Performing the Exercise
• What do you need

Warrior Pose I or Virabhadrasana I is a focusing and strengthening pose designed to bond, ground with the energy of the Earth.

Steps

Part 1 of 2: Take a starting position

1. 1 Stand in mountain pose

Part 2 of 2: Performing the Exercise

1. 1 Inhale, step over, or jump with your feet wide apart.
2. 2 Place your hands on your hips and rotate your right leg and foot 90 degrees. Your right heel should be directly opposite the inner arch of your left foot.
3. 3 Rotate your left leg and foot approximately 45 degrees. Take a moment to make sure you are balanced, paying special attention to the floor below you.
4. 4 Turn your chest to the right side. Press forward on your left thigh to align your hips.
5. 5 On the next breath, raise your arms above your head and bring your palms together. Look straight ahead and focus on the strength of the pose.
6. 6 Exhale and bend your right knee at a 90-degree angle. Your knee should be right above your ankle. Take a moment to balance your body by placing your weight on your right hip.
   • Concentrate on your body, how you shift your weight, until you balance it evenly between your front and back legs. Shift your weight onto your left heel until you feel a stretch along your back right leg.
7. 7 As you lower your tailbone down to the floor, exposing the front of your thighs and abdominal pelvis, tilt your head back and look up at your fingertips. Stretch up through the middle of your back and arms. Hold this pose for 5 breaths.
8. 8 Inhale and straighten your legs. Lower your arms and bring your legs together to return to mountain pose. Repeat on the other side.

What do you need

• Yoga mat