Warrior Pose I Virabhadrasana I
A deep lunge with the back foot flat and turned in, the hips facing forward and the arms reaching overhead; the front thigh works while the front of the back hip stretches.
How to do it
Setup
Feet a long step apart, front foot forward, back foot flat and angled in, hips facing the front.
Steps
- Bend the front knee until it is over the ankle, the back leg straight.
- Raise the arms overhead, palms facing, shoulders down.
- Hold and breathe, then straighten the front leg and switch sides.
Common mistakes
Back heel lifting: press it down, and shorten the stance if it will not stay. Front knee drifting inside the foot: track it over the second toe. Leaning back into the lower back: lift the chest instead, the belly drawn in.
Breathing
Slow and even through the hold.
