Welcome to Yahweh Yoga!

Warrior 1

Step By Step

  1. From Mountain Pose (Lunge or Downward Dog) step straight back and turn back toes out slightly.
  2. Back leg is active as heel presses into the floor, thigh draws up. Bend the front knee over the heel and in line with toes. Shin should be perpendicular to the floor. Try to bring right thigh parallel to the floor.
  3. Hips and shoulders square off to the front of the room.
  4. fingers are active and spread as arms lift up. Shoulder bones are pressed back into the sockets and heart rises and arms lift over the head and come back by the ears. Palms turn in to face each other; pinkies turn in slightly if desired to activate triceps.
  5. Gaze is forward or tilted back to look at the fingers.

Benefits

  • Stretches the chest, lungs, shoulders, neck, belly and groin.
  • Strengthens the shoulders, arms and back muscles.
  • Stretches and strengthens the thighs, calves, arches and ankles.
  • Increases muscular endurance.

Common Misalignments

  • Feet turned out, not on four corners.
  • Feet in line and /or back foot too turned out.
  • Back knee is bent.
  • Most of the weight is in the front leg.
  • Hips and shoulders are not squared to the front.
  • Lack of shoulder loop.

Contraindications

  • High blood pressure.
  • Heart problems.
  • Students with shoulder problems should keep their raised arms parallel or slightly wider than parallel to each other.
  • Students with neck problems should keep their head in a neutral position and not look up at the hands.