Yoga Postures - The Warrior

The posture we are going to do is the Warrior One. So the first thing you want to do is start standing with your feet together in the center of the mat and just have a look down at your feet and make sure you are routing your feet down into the mat. So find the center of the feet between the front and the back and between the sides. And then from here, bend your knees and jump your feet wide apart. Your feet should be wider than hip distance apart. Then you want to turn one foot in and the other foot out. Make sure you turn the back foot in as much as you need in order to keep your hips facing the front. Then you are going to bend the front knee to 90 degrees. When I say 90 degrees. I mean that the knee is directly above the ankle. You want to make sure that you root your back foot down into the floor and work this upper thigh as well as working the thigh on the front foot. Take your hands to the side and then as you inhale. Start lifting your arms up. Make sure your arms are shoulder width apart. Release your shoulder blades down and then finally look up, then you are in the warrior position. Things you should notice are things like the lower back. So when you come in to the posture, make sure that you are not sinking in the lower back. So what you want to do is tuck your tailbone under and lift through the lower part of the stomach muscles. Make sure that as your arms come up, that you don’t sink back. This is why you need to work your thighs. This posture works strongly with the legs. So root your feet down firmly into the mat. Feel as though that your feet are pulling the mat apart. Then finally lift your arms up and then just look up. As you look up, you are not making an arch with your back but you are just taking the gaze upwards. Make sure you breathe deeply. And then to come out of it straighten the front knee, release the hands and step to the front of the mat.

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