Warrior pose 1 and 2

Strengthens your ankles, knees, legs, hips, back, and lower abdomen. Supports the organs in the core and gives greater balance in the body.

Warrior pose 1

1. Stand in the Mountain pose.
2. Breathe in, and step wide out to the right with arms extended. Turn your right foot out at a 90-degree angle with your toes pointing straight ahead. Turn your left heel so that your foot is at a 45-degree angle to an imaginary line along the middle of the mat. Push your left hip forward so that your hips are as parallel as possible.
3. Breathe out, and bend your right knee at a 90-degree angle over your right foot. Keep your back leg strong, and try to keep your back foot entirely on the floor. Push your left hip forward, and draw your right hip back, so that you have balance in the movement and do not weigh forward on your right knee. Stretch your arms above your head with palms together. Look toward your thumbs. Hold this position for five breaths.
4. Breathe in, and come back on parallel feet, keeping your arms above your head. Breathe out, turn your left foot out at a 90-degree angle, and now repeat the movement on your left side.

Warrior pose 2

5. Breathe out, and keep your left knee at a 90-degree angle. Extend your arms at shoulder-height with palms facing downward. Open your hips to the side, and turn your back foot forward a bit. Draw your tailbone in below you so that you do not raise your buttocks. Keep your upper body straight up from the hips to avoid weighing forward. Be strong in both legs so that you have balance in the movement. Take five breaths, and look toward your left hand’s fingertips.

6. Breathe in, and come back on parallel feet with arms extended. Breathe out, turn your right foot out at a 90-degree angle, and now repeat the movement on your right side.

7. Breathe in, and come back on parallel feet with arms extended. Breathe out, and return to the Mountain pose.