Yoga Pose: Warrior 1 (Virabhadrasana 1)

Warrior 1 is a basic standing pose that offers these benefits:

·       Strengthens the arches, ankles, knees, and thighs

·       Stretches the hips and shoulders

·       Stimulates circulation and digestion

·       Increases muscular endurance

·       Builds focus and develops willpower

·       Stimulates the mind

How to practice Warrior 1

Start in Mountain Pose.

Step feet a little wider than hip distance apart.

Slightly bend your knees and step the right leg straight back.  Think about your feet being on railroad tracks.  It’s easier to balance with a wider stance.  The back leg is straight with the foot angled out toward the long edge of your mat, about 45 degrees.  Press all four edges of your feet into the mat.  The back leg has a bit of external rotation in it.  Turn your pelvis towards the front but only as much as you can while keeping the back leg planted.  If your hips are not square to the front, no problem.  That is honoring your body. 

Bend the front knee until your knee is over your ankle.  Again, if your range of motion prohibits a deeper bend, bend your knee to the appropriate angle for you.    

With arms at your sides, inhale and lift the arms out to the side and overhead, softening the shoulders. 

Notice if your shoulders are facing forward.   

As you root down to the ground with your feet and legs, feel your upper body lifting up  as you reach to the sky. 

Release back to Mountain Pose and practice Warrior 1 on the left side.