Workout: To do at home, in the gym or on the go

Sports By Paula Liu Yoga Instructor Shula’s Athletic Club Thursday, August 19, 2021

Let’s do the Warrior One pose, aka Virabhadrasana I.

The Warrior One pose is one of the most popular and practiced standing poses.

It is named after a mythological Hindu warrior, Virabhadra.

This fundamental pose helps build focus, power and stability.

It stretches the front side of the body and at the same time, builds strength in the legs, back and core.

Like other standing poses, there are different ways to get into it.

We start from down- ward dog.

1. Step the right foot forward, place it between your fingers and come into a lunge position with the fingers next to your right ankle, as shown in the pho- to above. Keep your right shin perpendicular to the ground.

2. Lengthen the spine and lift your chest. Take a breath to square away the shoulders and hips.

3. Very mindfully, bring the left heel down to the ground without changing the position of your hips. The right heel should be aligned to the left heel.

4. You may align the little toe side of your left foot to the short end of the mat, or turn the toes forward slightly to a 45 or 60 degree angle to make it more manageable.

5. Take a deep breath and bring your arms up as you exhale, as shown in the photo below.

In order to deepen the pose, spread your fingers and extend fingertips toward the sky. Soften the right knee down to align the right thigh parallel to the ground and anchor your left foot firmly into the earth.

6. Take a few deep breaths, then go back to downward dog and practice the Warrior One pose on the other side of your body.

Disclaimer: Do not begin any physical activity described in this column without prior approval from your health care professional.

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