Warrior I

A split-stance standing pose with the back foot planted at an angle, the front knee bent and the arms overhead, hips facing forward.

How to do it

1. Step one foot back and turn it out about forty-five degrees, planting the whole sole.
2. Bend the front knee until it stacks over the ankle and keep the back leg straight.
3. Draw both hip points towards the front of the mat and lift the arms overhead.
4. Hold the position for the prescribed time with the ribs down and the chest lifted.
5. Step the feet together and repeat on the other side.

Tips

• Widen the stance sideways so both hips can face forward without straining the back knee.
• Press the outer edge of the back foot down to keep the base stable.
• Take the arms shoulder-width apart if bringing the palms together arches the lower back.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Front deltoid, Erector spinae