To train your legs and hips for Warrior I Pose, practice the High Lunge Pose. Also called the Crescent Pose (Anjaneyasana), here the back of your body takes the shape of a crescent moon as you open your shoulders and reach up.
Get into Downward-Facing Dog Pose, or Adho Mukha Svanasana. Take a breath. On an exhalation, step forward to bring your right foot in between your hands. Adjust the distance between your feet so that your right knee is directly above your right ankle. Your left heel will naturally rise up off the floor, but you should still tighten your left thigh behind you to stabilize yourself.
As you breathe in, lift up your arms and your torso in one fluid movement. Raise your arms up from the sides to help you balance until finally your fingertips point to the ceiling above your head.
Lower your left knee down slightly as you lengthen your tailbone down toward the mat. Then push through your left heel as you balance on the ball of your left foot. Now as you tuck your shoulder blades deep into your back, lift your arms up a bit higher and look up at your thumbs. Reach your arms up and back. You'll know you have reached your maximum stretching capacity when you cannot go back any further while maintaining straight arms.
Let your back arch naturally without forcing it. Lift your belly and your ribs up to help you extend back. Hold the pose for 30 seconds. Over time, you can increase the duration up to one minute. Breathe normally.
As you breathe out, gradually bend your torso forward until your torso meets your right thigh. Release your hands back down to the floor and return to Downward-Facing Dog Pose. Take a few breaths before you repeat these steps on the other side, keeping your left foot forward this time. Remember to hold the pose for the same length of time on both sides.
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