2. Virabhadrasana I (Warrior I Pose)

Virabhadrasana Warrior I Yoga Pose

This is one of the foundational poses of yoga but mastering its alignment can be a little tricky. It stretches the arms and legs along with strengthening the legs and also opens the hips and chest. Balance and concentration is also improved.

How to Do This Pose:

To achieve this, from High Lunge Pose, engage the legs to the ground down through the feet with the right knee bent. Inhale the hands up to the bent knee and torso should be drawn back slightly using the arms.

The right knee should be in straight line with the right ankle. After that, bring your hands to hips and square the hips and shoulders with the front wall while shoulders relaxed down. Then, inhale the arms up in an H position such that palms face each other while shoulders relaxed and the chest lifted. Looking up towards the ceiling, inhale deeply into the belly and chest and exhale press into feet, fingers and crown.

Hold the body for 3-6 breaths and you will feel your body expanding out in 5 different directions.

3. Vrikshasana (Tree Pose)

Vrikshasana Tree Yoga Pose

This Tree Pose helps greatly in strengthening the knees and ankles. It not only improves the balance, focus and concentration, but also better memory is associated with it.

How to Do This Pose:

To achieve this pose, from the Mountain Pose, you should have all your weight on your left leg with right knee bent and turned to the wall while right foot’s heel resting on the left knee. Now, while looking down on the floor, just try to bring the right leg as up as possible and then bring the palms of hand in front of the heart like the prayer position. The right knee should be at 90-degree angle with the left leg and the left leg should be pressing the ground with stare locked at one point.

If you achieve balance here, lift the arms up like in the previous Warrior pose to be in H position. Breath 4-8 times and now, to release the position, first exhale the arms down and then release your legs. Repeat the process for the other leg.


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