Warrior 1 – Virabhadrasana I

Warrior 1 (Virabhadrasana I)

  • Start in mountain pose
  • Step your left foot back about 3-4 feet and turn the heel of your left foot in slightly so that your toes face out slightly (about 45 degree angle)
  • Engage the muscles in your legs, exhale and bend your right knee to 90 degrees, so that it is in line with your ankle
  • The right knee cap should be point towards the center of your foot, middle toe
  • Place your hands on your hips and square them to the front of the room by bringing your left hip forward and your right hip back.
  • If you feel off balance here, you may need to adjust either the distance of your stance (feet should be about hips distance apart, maybe a little closer than hip distance) or the placement of your back foot may need to be adjusted so that you raise your heel up.
  • Inhale and extend your arms over head in line with your ears.
  • Be sure to keep your shoulders down and away from your ears and starfish out your fingers to draw muscularly down into your shoulders.
  • Root your tailbone down to create length from your hips down through your legs.
  • Hug and lift the top of your left thigh up towards the sky.
  • Keeping your neck long, gently curl your neck so that your gaze turns up

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