Warrior I

Warrior I Pose (Virabhadrasana I) is a powerful standing pose that builds strength in the legs, opens the hips and chest, and cultivates focus and determination.

如何练习

1. 起始姿势： 从 Mountain Pose (Tadasana) 开始,standing tall with feet together and arms by your sides. Take a deep breath and center your focus.
2. 向后迈步： 将左脚向后迈约 3-4 英尺,keeping your right foot forward. Turn your back (left) foot slightly inward at a 45-degree angle.
3. 对齐髋部： Square your hips forward toward the front of your mat. Imagine drawing your front hip bones parallel to the front. Engage your core to maintain stability.
4. 弯曲前膝： Bend your right knee to form a 90-degree angle. Your thigh should be parallel to the ground, and your knee should stack directly above your ankle. Keep your back leg straight and strong, pressing the outer edge of your back foot firmly into the mat.
5. 抬起手臂： Inhale as you sweep your arms upward toward the ceiling. Keep your palms facing each other or bring them to touch overhead. Relax your shoulders down and away from your ears.
6. 延展脊柱： Gently lift your chest and gaze forward or upward (if it feels comfortable for your neck). Focus on creating length through your torso and spine.
7. 保持姿势： Stay here for 3-5 breaths or longer, maintaining steady breathing. Feel the strength in your legs and the stretch in your hips and shoulders.
8. 退出姿势： Exhale and lower your arms back down. Step your back foot forward to return to Mountain Pose. Repeat the pose on the other side, stepping your right foot back.