Warrior One Pose

Benefits: Warrior one pose promotes confidence and self esteem. This pose stretches the upper body and the lungs. It strengthens the legs,hips,ankles and knees. It also strengthens the arms and shoulders as your reach.

From your mountain pose, step your right foot back. Place your right foot so that your toes face out to the side a little bit. This is to protect your knee so adjust the angle of the toes as needed.

Keep your upper body over your hips and facing forward. Bring your hands to the floor and then reach them forward and all the way up. They can be shoulder distance apart or palms can press – wherever you are comfortable.

Try to reach the arms straight up towards the sky with your head between your elbows; upper body straight and spine lengthened. Look forward or upward – whatever is comfortable.

IMPORTANT: Your left knee should not be past your left toes. Bring your pose higher if your knee goes past your toes or if it is too intense being low. Higher is easier, listen to your body and adjust the pose as necessary.

Hold and breathe for 3-5 breaths.

Precautions: People with high blood pressure or heart problems are not advised to hold their arms up over their head. If you have a shoulder injury, adjust the rotation in your shoulder to where it is comfortable and pain free. People with neck injuries should look forward – not upward.

From here you can either step up to your mountain pose or stay here to move into Warrior 2.

From Warrior One click here to read directions to Warrior Two.