warrior I / virabhadrasana I

Warrior I strengthens the legs, opens the hips and chest and stretches the arms and legs. Warrior I develops concentration, balance and groundedness. This pose improves circulation and respiration and energizes the entire body.

From the mountain, step forward with the right foot into a high lunge position, keeping the feet hip width apart and facing forward. Make sure the right knee is directly over the right ankle. If you need to, slide the feet further apart.

Bring the hands to the hips and square the hips and the shoulders to the front wall.

Inhale the arms over the head in a H position with the palms facing each other, or bring the palms together crossing the thumbs, or interlace the fingers together and point the index finger up. Drop the shoulders down and back pressing the chest forward.

To go deeper, carefully arch back and look up towards the ceiling.

Breathe and hold for 4-8 breaths.

To release: bend the front knee and either step forward or step back (more difficult) into mountain on an inhalation.

Repeat on the other side.

Bring the hands to the hips, out to the sides or hold on to opposite elbows above the head. The back foot can be turned out to be flat on the floor.

Recent or chronic injury to the hips, knees, back or shoulders.

mountain, warrior II, warrior III.

Ahimsa, the yogic practice of non violence must be adhered to when engaging in the practice of hatha yoga. Respect your body's limitations and inner wisdom, if something feels wrong or dangerous, please do not do it.

Please consult your health care practitioner before starting a yoga, pranayama or other exercise program.