Benefits: Strengthen the legs and arms, opens the chest and shoulders, tones the abdomen.
1. From Warrior I, open the arms so they are parallel to the floor. When the right leg is forward, bring the right arm in front of you and the left arm behind.
2. Open the left hip toward the back of your mat.
3. Keep the right knee bent and the right thigh parallel to the floor.
4. Draw the belly in slightly.
5. Find the shoulders directly over the hips.
6. Reach out through both finger tips.
7. The gaze is forward over the right hand.
8. Engage the triceps to support the arms, and the quadriceps to support the legs.
Repeat on the left side.
Beginners: Make sure the right knee stays tracked over the middle toe of the right foot. Don’t allow the knee to drift over to the left.
Advanced: Hold the pose for ten breaths.
Try the warrior sequence.