Virabhadrasana I (Warrior I Pose)

Stand in tadasana, take a deep inhalation, and with a jump spread your legs 4-4.5 feet apart sideways.

Exhale and turn the right foot outwards 90 degrees to the right.

Slightly turn the left foot inwards 45-60 degrees to the right.

The right heel must be aligned with the arch of the left heel.

Rotate the torso to the right keeping the arms straight.

Exhale and bend the right knee until the right thigh become parallel to the floor.

Keep the right shin perpendicular to the floor.

This alignment will form a 90-degree angle between your right thigh and right shin.

The bent knee must not extend beyond the ankle. It must be aligned right over the heel.

The left leg must remain stretched out and tightened at the knee throughout the practice.

Inhale, raise your arm from sideways and join the palms overhead.

Move your face in the upward direction and look at the joined palms.

Retain the final position for 20- 30 seconds.

Take long and deep breaths.

Now repeat the same process on the left side.

Then exhale & jump back to Tadasana.

Front leg not kept parallel to the ground.

Bending the back leg.

Not keeping the front leg knee parallel to the foot.

Tilting your shoulders or hips.

Shrugging shoulders to touch hands together.

Not stretching your arms high enough.

Strengthens and stretches your legs and buttocks, the front of your hips and shins.

Strengthens your thighs, calves, and ankles.

Beneficial in case of frozen shoulders.

Cures stiffness of the neck.

Improves circulation and respiration hence energizes the entire body.

Reduces symptoms associated with insomnia.

Strengthens the bladder.

Tackles anxiety and nurtures mental health.

Avoid in case of knee and hip issues.

Avoid in case of shoulder pain or lower back pain.

Avoid in case of recent surgery.

Avoid in case of high blood pressure.

Avoid if case history of heart disease or stroke.

Diarrhea.