English Name: Warrior I
Sanskrit Name: Virabhadrasana I
Yoga Level: 1
Benefits: Stretches the shoulder, stomach, groins, chest and lungs, strengthens the arms, muscles in the back, shoulder, thighs, calves and ankles.
How to do it: Start by standing in Tadasana (Mountain Pose). Exhale deeply, step your right foot forward. Raise your arms perpendicular to the floor and parallel to each other. Stretch your fingertips and focus on all of your energy on your arms. Draw the coccyx in and make sure your back is straight. Turn your left foot in at a 45 to 60 degree angle and make sure your right foot is 90 degrees to the right. Align the right heel with the left. Exhale and rotate your torso to the right. Arch your upper torso back slightly. Breathe.
With your left heel firmly anchored to the floor, exhale and bend your right knee over the right ankle so the shin is perpendicular to the floor. Keep your arms strong, lift your ribcage away from the pelvis. Ground down through the back foot. If you can, bring the palms together. Keep your head in a neutral position, gaze forward and look up at your hands. Breathe, smile, enjoy.
Stay in this pose for thirty seconds and work towards holding it for a minute. To come up, inhale, press the back heel firmly into the floor and reach up through the arms, straightening the right knee. Turn the feet forward and release the arms with an exhalation, take a few breaths. Next, turn the feet to the left and repeat for the same length of time. When you’re finished return to Mountain Pose.