- Begin in Mountain Pose (Tadasana). Step your left foot back 3 to 4 ft. and place your foot at a 45 degree angle. Align the right heel with the left heel. Exhale and rotate your torso to the right, squaring the front of your pelvis as much as possible with the front edge of your mat.
- With your left heel firmly anchored to the floor, exhale and bend your right knee over the right ankle so the shin is perpendicular to the floor. More flexible students should align their right thigh parallel to the floor.
- Reach strongly through your arms lifting them overhead, lifting the ribcage away from the pelvis. As you ground down through the back foot, feel a lift that runs up the back leg, across the belly and chest, and up into the arms.
- Stay for 30 seconds to a minute. To come out of the pose, step the left foot forward coming back into Mountain Pose. You can also come into the pose during a Sun Salutation, stepping forward into Warrior I from the Downward Facing Dog position.
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Pose of the Month Archives
FEBRUARY 2009: WARRIOR I (VIRABHADRASANA I)
Click here to Download a flyer 
Instructions:
Modifications:
- If you are having trouble keeping the back foot grounded, place a blanket under the heel for support.
Benefits:
Stretches the chest and lungs, shoulders and neck, while strengthening the shoulders, arms, and muscles of the back. Also strengthens and stretches the thighs, calves, and ankles.
