Beneﬁts: Strengthens and stretches the legs, knees and ankles as well as the groins, spine, waist, chest, lungs and shoulders. Stimulates the abdominal organs. Increases stamina. Bring out your inner warrior!
1. Step your feet wide apart. Extend arms out to the side, shoulder height with palms facing down. Turn your left foot in slightly and turn your right leg out to the right 90 degrees. Align right heel with arch of left foot.
2. Move into Warrior II. Keeping the legs engaged, bend the right knee to 90 degrees, so the shin is perpendicular to the ground. As you bend the knee, aim the knee toward the little toe side of the foot. Keep the sides of the torso equally long and the shoulders directly over the pelvis. Turn the head to the right and look out over the ﬁngers.
3. Move into Reverse Warrior. Flip the palms to face up. Lower the left hand to rest on outer left leg. Reach the right arm straight up to ceiling. The right elbow stays straight. Keep reaching the right ﬁngers away from the right toes.
4. Move into Extended Side Angle. Rest your right forearm on your right thigh. Extend your left arm straight up toward the ceiling, turn the palm to face toward your head. Extend arm over the back of your left ear, palm facing the ﬂoor. Stretch from your left pinkie toe through the left pinkie ﬁnger, lengthening the entire left side of the body.
Hold each pose for 30 seconds to 1 minute. After going through the complete set on your right side, switch to the left.