Build lower body strength, improve balance & energize the body with Warrior I Pose – a classic beginner asana…
Warrior I is a foundational yoga pose that builds strength in the legs and lower body, opens the hips and chest, and provides a gentle stretch for the arms and legs, while improving balance. It is also believed to improve circulation and lung function, develop concentration, and energize the body.
If you are new to the pose and find it difficult to balance, you may place the hands on the hips, or rest your hand on a wall or chair for support. For more tips, see this post.
Those with recent surgery or chronic injury to the hips, knees, or shoulders may wish to skip this pose.
How to Do Warrior I Pose:
1. From Crescent Lunge pose with the right knee bent, engage the legs to ground down through the feet, and inhale the hands up to the bent knee. Use the arms to draw the torso back slightly. Make sure the right knee is directly over the right ankle.
2. Bring the hands to the hips and square the hips and the shoulders to the front wall. Relax the shoulders down and draw the shoulder blades towards the spine to open the chest.
3. 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. Keep the shoulders relaxed and the chest lifted.
4. To go deeper, bring the palms together and carefully arch back and look up towards the ceiling.
5. Inhale deeply into the belly and chest, exhale, press into the feet, fingers, and crown, feeling your body expanding out in 5 directions.
6. Keep breathing and hold for 2-4 breaths.
7. To release, exhale, and lower the hands, bringing both feet together at the front of your mat.
8. Repeat on the other side.
Learn more at YogaBasics.com…
