Warrior I - Virabhadrasana I

When I began practicing yoga, the Warrior Variations were practiced every day.  Working on the deepest Ujjayi breath possible, and holding these postures or visiting them several times throughout my workout was crucial in building strength, endurance and balance.  If you are new to yoga, I suggest you add this posture in often.  You'll be amazed how quickly you find strength in this posture after consistent practice.

Virabhadrasana I (Warrior Pose I)

1. Begin in Tadasana (Mountain Pose) facing the front of your mat. Step your left foot back, about 4 to 5 feet behind you.
2. Keep your front foot pointing straight ahead and your back foot pointing to the front left corner of your mat.
3. Firmly anchor the back foot and roll the back thigh inward, creating space to drop your tailbone.
4. Bring hands to hips and point both hip points forward. Square the hips forward.  The left hip will want to roll out. Continue to ground down through the outside of the back, left foot.
5. Begin to bend your front knee toward a right angle. Keep your knee over the ankle.  As you move deeper into this, you may be able to balance a book on the front thigh.  If you cannot go that deep, you may need to adjust the foot to ensure the knee is over the ankle, coming out slightly to your comfort level.
6. Keep your hands on hips or angle them forward or right next to biceps, keep them actively engaged with palms facing each other.  Avoid back bending with hands facing backwards in this particular posture.

Extra Tips:

• Keep the back thigh actively engaged as well as inner thighs, to prevent the back knee from sagging down.  
• Back heel stays ground down.  Avoid lifting the heel. If you struggle with this, place a folded towel or blanket under that back heel.
• Avoid sinking into the knee joints, and engage everything up into your core center.
• Take a look at your knee and make sure it is not bowing in or swaying out.  If so, then this is a good indication that the joints are taking your weight.
• Tuck the tailbone SLIGHTLY in and up to avoid a low back bend here.
• Relax the shoulders away from your ears (avoid shrugged shoulders). Keep your back as straight as possible.
• Find a focus point - empty your mind and remember to breathe!

Benefits:

• Amazing TOTAL body strengthener!
• Stretches the front of the pelvis of the back thigh.  
• Strengthens and stretches the feet, ankles, shins, thighs, hip flexors and core.  
• This pose literally makes you feel like a Warrior!  Who wouldn't want that?!

Namaste!