July 18, 2014 | by Laura Kasperzak
Daily Practice: Warrior I

As much as I love to be upside every day, there isn’t a day that goes by where there is not a Warrior Pose included in my practice. Just like any inversion, these postures work your entire body and build muscle. Over the next few weeks, I will break down all of the different Warrior Poses you can add to your daily flows. Not convinced yoga is a workout? Your challenge this week will be to hold Warrior I, or Virabhadrasana I, for a full minute on each side.

Warrior 001

From Downward Facing Dog, step your right foot in between your hands and spin the left heel down. Your right heel should line up with your left heel. Bend deeply into the right knee, making sure your right knee stacks directly over your right ankle. Right thigh becomes parallel to your mat. You should be able to look down and see your right big toe.  If you cannot, make sure your right knee isn’t collapsing in. Take your hands to your hips and try to square your hips off to the top of the mat.

Warrior 002

Don’t worry if your hips aren’t completely square…my hips tend to be tight so this posture is always a work in progress for me!  Remember, yoga is a practice.

Once your hips are as square as you can get them, extend your arms up toward the sky. Activate your fingers as you reach up.  Your upper arm bones will plug into their sockets and your shoulder blades will draw down your back. Engage your abdominal muscles and stand strong! Press actively into the mat, applying equal pressure. Remember to keep bending into that front leg!  No lazy warriors allowed!


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