Yoga: Warrior Pose

yoga: Warrior Pose

Strengthens the body, shapes long and slender legs, adjusts the hip and knee joints, and stretches the back muscles.

1. Standing with a Slight Bend

● Stand with legs extended and together, keeping the back straight and hands resting at the sides. Bend the knees, shift the hips backward, keep the back straight, and lightly place the hands on the thighs.

2. Slightly Lean Forward, Right Leg in Lunge

● Step the left leg back and extend it, toes touching the ground, while bending the right knee at a right angle. Gaze forward, lean the upper body forward, engaging the buttocks and core. Maintain a shoulder-width distance between both feet, and place both hands on the right knee. Hold for 30 seconds.

3. Arms Extended Sideways, Abdominal Contraction and Chest Uplift

● Ground the left heel and align both feet, standing in a straight line. Extend the arms sideways with palms facing downward, pelvis and chest facing sideways, tighten the buttocks and abdomen, holding for 30 seconds.

4. Right Leg Forward, Bent into a Lunge

● Return to the position of Step 2.

5. Arms Stretched Backward and Upward

● Ground the left heel, extend the left leg. Slowly arch the upper body backward, simultaneously extending both arms backward and upward, gaze following the hands' direction. Hold for 30 seconds.

6. Upright the Upper Body and Withdraw Arms

● Once again, return to the position of Step 2.

7. Both Arms and Left Leg Stretched Forward

● Shift the weight forward, gradually bring back the left leg, returning to a half-squat position. Slowly lower the upper body until it is parallel to the ground, lifting the left leg to be parallel to the ground as well. Pelvis facing the ground, both arms extended straight by the sides of the head. The right leg is extended, with the weight on the front end of the right foot, forming a "T" shape. Hold for 30 seconds.

8. Right Leg Forward, Bent into a Lunge

● Once again, return to the position of Step 2.

9. Return to a Half-Squat Position and Stand Up

● Shift the weight forward, gradually bring back the left leg, returning to a half-squat position, and then stand upright. Switch legs and repeat the above movements.