Technique Tuesday - Warrior I

There are three warrior poses which we will cover over the next few weeks.  This week we are going to explore Warrior I.   

This  pose strengthens your shoulders, arms, thighs, ankles and the muscles of your back. It expands your chest, lungs and shoulders, stretches your hip flexors, abdomen, and ankles.stimulates abdominal organs and digestion and improves your balance, concentration, and core awareness. 

1. Begin in downward facing dog. 
2. Step your right foot forward into a low lunge position. Palms should be flat on the floor.
3. Your right toes should point straight ahead and your left toes should be pointed 45-60 degrees away from your body.
4. Make sure your right heel is in line with your left heel, then engage your legs by pressing through your feet. Bring your hands to your hips, squaring your hips and shoulders straight ahead. 
5. Reach your arms up strongly toward the ceiling and turn your palms in toward one another. This will allow your shoulders to relax down your back.
6. Try to maintain a 90 degree lunge in your right leg. Engage lower core abdominal muscles by pulling your navel up and back. This will reduce pressure on your lower back.
7. Make sure you are squaring your hips toward the front of the room, while grounding the knife edge of your left foot into the mat.
8. Breathe for 5 to 10 breaths, and then release your palms down to the mat.
9. Return to a low lunge before moving back into downward facing dog.
10. Repeat on the left side.