Warrior I
Virabhadrasana I
A strong, steady lunge with the chest lifted. Shorten your stance any time the hips or back feel pinched.
4 gentle steps · about a minute
Stand tall
Begin standing tall at the top of your mat with your feet together.
One settling breath.
Step one foot back
Step one foot back into a lunge, turn the back foot out a little, and ground its outer edge. Bend the front knee toward a right angle, over the ankle.
Root down through both feet.
Lift your arms
Sweep your arms up overhead, soften your shoulders, and gaze gently forward or up.
Rise on the breath in.
Hold and breathe
Stay strong and steady for a few breaths, then step back to stand and try the other side.
Strong legs, calm breath.
Strong and steady.
That is Warrior I. Feel grounded through the legs and open across the chest. Here is Michelle in the full pose.
Good for: Strengthens the legs and opens the chest, hips and shoulders.