Suitable for new mothers if taken gently. Keep pelvic floor muscles held whilst in the pose.
Begin in a centred standing position at the top of your mat. Take one foot back, increasing the step as you gain confidence. Turn the back foot out around 45 degrees to balance the body. Inhale and raise the arms up the sides of the body to reach above the head. Arms can be parallel or the hands can meet, palms together, middle finger lifting the arms. The arms position you choose will vary on how your shoulders are feeling. Exhale and bend the front leg, moving the body forwards. Just come down as far as you feel you can without overstretching at first. When you become more accomplished, the knee will bend to a right angle.
Pull the tummy in and stretch the spine. To lenghten the spine further, drop the hips, tucking the pelvis under, adding a stretch for the lower back. Keep breathing steady. The head position is looking forward or slightly upwards. To exit the pose, let the arms lift the body back, straightening the leg, exhale and lower the arms before stepping back to your starting position ready to take the other side.
REASONS TO DO WARRIOR I/VIRABHADRASANA I:
Gives the body a full stretch, improves strength in the arms, shoulders and legs, flexes the ankles, tones the waist and improves balance and focus.
