Yoga Pose of the Week: Warrior 1

Hello yogis!  We are excited to highlight yoga poses, this time we will be breaking down one pose per week, then we will put together a short yoga sequence for you!  This week's pose is Warrior I "Virabhadrasana Eka" There are many variations of warrior, but today we will focus on Warrior I.  

This posture targets several key muscle groups.  It strengthens the shoulders, arms and back muscles.  Stretches the chest, shoulders, neck, abdomen and groin.  It strengthens and stretches the thighs, calves and ankles. 

How to get into Warrior I.

1. Begin in Tadasana (mountain pose) step your feet 3 1/2 - 4 feet apart.

2. Your front foot should be on a 45 degree angle, back foot on a 60 degree angle.

3. Square your hips to the front of your mat.

4. Gaze down to check your foundation, front knee should be tracking above your front ankle on a 90 degree angle.

5. Inhale then as you exhale reach your hands above your head, palms touching.

6. Press into the pinkie toe of your back foot, while keeping your hands active.

7.  Hold the pose for 3-5 breath cycles.

8. To get out of the pose, inhale then exhale the hands down to your side body, press through the back foot and carefully step it to the front of your mat to meet the other foot.

9. Repeat the pose on the opposite side.

There are always variations and modifications to visit in yoga poses, in Warrior I, your head may remain neutral, looking straight ahead, If you reach your hands overhead , but your palms do not touch, then keep active hands reaching toward the sky.  You may choose to let your hands rest on your hips, instead of taking your hands overhead.  Another option to make the pose a little less challenging, you may shorten your stance, by stepping your feet closer together, taking the stress of off your quads.  

Warrior I "Virabhadrasana Eka" is a strong pose that can strengthen multiple muscles at the same time.  If you are short on time, but would like to do a powerful yoga posture, this is an excellent choice.