pose of the week: warrior I

Virabhadrasana I

How to do it:

1. Starting in tadasana (mountain pose) take a wide step back with your left foot. Drop your back heel and check to see that it's aligned with the back of the right foot.

2. Square your hips forward, and push through your back heel as you begin to bend the right knee until it's directly over your ankle.

3. On an inhale, raise your arms overhead, bringing your palms together. Arms are straight and shoulders down and back.

4. You may either keep your head neutral gazing forward or tilt it back and look up at your thumbs.

Keep your back leg strong, torso lifted and draw your side ribs in.

Hold here for 5-10 breaths then repeat on the other side.

Benefits:

• Improves concentration and balance
• Relieves joint stiffness
• Improves breathing and circulation
• Strengthens and stretches the thighs, calves, and ankles