Foundations of Asana---Virabhadrasana I/Warrior I

💟How to do:

1. Start from Tadasana (Mountain Pose). Exhale, step your feet 3-4 feet apart with feet parallel to each other. Rest your hands on your hips;

2. Turn your left foot in 45 to 60 degrees toward the right (or left toes pointing to the front left corner of the mat). Turn right foot out 90 degrees toward the right. Align right heel with left heel;

3. Exhale, rotate your torso toward the right, keeping your torso straight up. Square your hips as much as you can toward the front edge of the mat. Lengthen your tailbone down toward the ground;

4. Lift up your left kneecap and straighten your left leg. Press the outer edge of your left foot into the ground;

5. Exhale, bend your right knee, stack your right knee over right ankle. Aiming to make right thigh parallel to the ground if possible. Keep anchoring your left heel firmly to the ground;

6. Inhale, raise your arms up overhead with palms facing each other and fingertips reaching the sky. Lift up your chest, draw shoulder blades together and keep shoulders away from ears; Lengthen the spine through the crown of your head. Gaze toward your hands or stay at neutral position;

7. Hold this posture for 5-10 breaths. To come out, inhale, release your hands down on the hips, straighten the right knee, turn your torso and feet back to wide-legged standing. Then come into Tadasana. (Repeat on the other side)

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💟Modification for Beginners:

1. Hands modifications. Hands can be either in prayer or kept on hips.

2. Hips modification. You don't have to square your pelvic completely toward the front edge of the mat. Just stay at a position at which you feel most comfortable;

3. Feet modification. Bring feet closer to make back leg straight and back heel grounded. To find more balance, you may set two feet wider, bringing two feet out toward each side.

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