Warrior 1 (Virabhadrasana 1)

Benefits:

• Strengthens the arches, ankles, knees and thighs
• Stretches the hips and shoulders
• Strengthens the arms
• Broadens the chest
• Increases muscular endurance

Steps:

• Start standing towards the back of your mat with your hands at your sides and feet hip width apart and parallel
• Place your hands on your hips and step your right foot forward one full, but comfortable stride (about 3 or 3 ½ feet)
• Turn your back foot out slightly, so your heel and outside edge of your back foot press against the floor
• Use your hands to square your hips forward (so hips are not turned to the side)
• Exhale, dropping your hands to your sides
• Inhaling, sweep your arms overhead with your palms facing each other about shoulder width apart
• Exhale, bend your right knee until it is directly over your right ankle
• Draw your shoulders slightly back and down to open your chest
• Tuck your tailbone slightly
• Look forward or slightly up
• Take 4-5 breaths in this position
• Continue with Warrior 2 before repeating this exercise on the other side