Benefits:

For your body:

• Opens your hips
• Strengthens the connection to the weight of your arms
• Tones and stretches your upper back and triceps

For your mind:

• It takes concentration to be in this pose for a few breath cycles
• When you relax in this pose, you can focus on all of your senses like one.
• It helps give you stillness in your mind.

For your spirit:

• It fires up the warrior within you.
• This pose can empower you.
• Your actions here can give you a feeling of repose

(DISCLAIMER: DO THESE POSES TO YOUR ABILITY; YOU ARE RESPONSIBLE FOR YOUR OWN BODY AND WHAT YOU DO. BE SAFE, AND YOU CAN BE SUCCESSFUL.)

Modifications:

• Use a wall or a bar nearby.
• Place a chair next to your mat to assist your balance.

Pose Description:

1. Start in a low lunge position.
2. Spin your back heel to the ground to 90 degrees.
3. Place your weight evenly on both feet.
4. Align your front toe with both heels.
5. Rise and keep your front knee in a bent position.
6. Stack your shoulders over your hips, and maintain a tall torso.
7. Relax your toes long and return your focus to your foundation.
8. With palms down and hands on your thighs.
9. Reach and lift both arms to shoulder height.
10. Draw your shoulders together as you reach out through your middle fingers.
11. Gaze over your backhand to see that it’s the right height.
12. This releases your neck’s tension.
13. Gaze at your front middle fingernail.
14. Breathe here for a few cycles and feel how your body starts to respond.

Relax, Rest, and Practice Again. You Can Do This! You Are A Yogi!