Sanskrit Name: Baddha Virabhadrasana
:: Begin Warrior I
:: Ensure that your front knee is stacked over your front angle, your knee is bend and your back leg is to a 45 degree angle
:: Interlace your figures behind your back and widen through your collarbones
:: Begin to lower your chest halfway down on the inside of whatever foot is in front
:: After backing out a bit, lower fully down
:: Try to maintain square hips and shoulders
:: Hug midline to spine
:: Bring a micro-bend to your elbows
:: Release your head and neck
:: Allow your hands to drift up, stretching your chest
:: Slowly rise back up to Warrior I after holding the pose for a few breathes
Benefits: Humble Warrior stretches your chest and lungs, shoulders and neck, belly and groins. It also stretches your shoulders and arms, and the muscles in your back. It strengthens and stretches your thighs, calves and ankles.
Contradictions: Be careful practicing this pose if you have high blood pressure or heart problems, as well as shoulder problems. Also take precautions if you have neck problems.
Know your asana: This yoga pose is said to simulate bowing down, as if in reverence, to the divine. It's a pose of surrendering and accepting exactly where we are at this moment.