This standing pose is what is known as a “power pose.” It can increase confidence, flexibility in your hips, focus, and it energizes the whole body.
Muscles worked: Warrior I strengthens your shoulders, back, arms, legs, and ankles. It opens your hips, chests, and lungs, and increases circulation.
- Beginning in Downward Dog, lift your right foot half as high as in Three-Legged Dog and bend your knee in toward your nose.
- Plant your right foot between your hands or, if needed, behind your right hand. (If you can’t get your foot as close to your hand as you’d like, simply set it down, grab your ankle with one hand, and help move it forward. Or you can rise to standing and inch it forward.)
- Once your right foot is planted, rise to standing as you inhale deeply. Right now, both feet should still be toes pointing toward the top of your mat.
- If your foot didn’t go as far forward as you’d like for this pose, inch it forward now. When your stance feels stable, pivot your heel all the way to the ground, so your back foot is flat on the ground and at about a 45-degree angle. Your heels should align if you were to draw a line from one to the other.
- Your back leg is straight and your front leg bent, knee over ankle. As you sink your hips a little bit more, deepen the stretch, inhale and lift your arms over your head, palms facing each other but still parallel, at shoulder width. Take 3 deep breaths.
- When you’re ready, you can go back into Downward-Facing Dog to switch legs. Or you can lift your left heel up, making your feet parallel again, then step forward with your left, take a deep breath and as you exhale, step your right foot back to be the back foot.