Warrior 1

Virabhadrasana I

• Stand with the feet wider than shoulder width apart and keep the legs straight.
• Turn the right foot out to the right 90 degrees and left foot in 45 to 60 degrees.
• Roll the right thigh outward, so that the center of the right knee cap is in line with the center of the right ankle.
• Rotate the torso to the right and square the hips.
• Raise the arms above the head, perpendicular to the floor.
• Bend the right knee over the right ankle, so that the shin is vertical to the floor. Work towards having the thigh parallel to the floor.
• Reach the arms up whilst grounding down through the legs.
• Lengthen the coccyx toward the floor and arch the upper torso back slightly.
• Keep the head in a neutral position and gaze forward.
• Stay in this pose for up to 1 minute.
• To release, press the back heel into the floor, lift the arms and straighten the bent knee. Relax the arms beside the body.
• Reverse the feet and repeat for the same duration to the left.
• Practice up to 5 rounds.

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