Good morning everyone! Happy Monday and welcome to another installment of Mindful Monday with Illuminated By U! As always, please speak with your physician prior to beginning this or any other exercise regiment, listen to your body, and do what you’re comfortable and capable of doing.
Today we are beginning the warrior sequence in the yoga practice with warrior 1/virabhadrasana a standing posture named after a mythological Hindu warrior. This powerful and grounding standing posture develops balance, coordination, and stamina and cultivates a deep concentration. Your mind becomes focused, calm and clear while focusing on your foundation and alignment in this pose.
Begin standing at the top of your mat or practice space with your feet hip-distance apart and your arms at your sides. Exhale and step your feet wide apart, turning your foot at the top of your mat out 90 degrees to keep your toes pointing towards the top of your mat and pivoting your back foot inwards at a 45 degree angle. Align your feet so that the front heel is in line with the arch of your back foot, keeping your pelvis turned towards the front of your mat, avoiding rotating out.
Exhale and bend your front knee over the front ankle, or slightly behind it, avoid letting your knee extend out past your ankle to avoid injuries, and root down through your ankles. Raise your arms by reaching up strongly and with purpose and lift your chest. Keep your fingers, palms, and arms active by constantly reaching towards the sky. Gently title your head so that your gaze is towards the sky/your thumbs. Keep your shoulders dropped from your ears to avoid carrying tension into the pose.
Hold pose for one minute, staying actively engaged throughout your body, breathing deeply, and keeping your back leg straight and the outer edge of your back food pressed down into your mat.