If you are a yoga virgin, the Warrior One Pose (Virabhadrasana) is a milestone worth celebrating. From expanding your chest muscles and increasing the flow of oxygen through the body, to working out several muscle groups in your thigh, core, shoulders, arms, hips, and even ankles—Virabhadrasana is the fix to it all.
Now, to nail the move you need to find your center, and take things one step at a time:
Step 1: Move your legs apart into a comfortable straddle.
Step 2: Inhale and rotate your body at the waist, so that you are looking over your right foot. Keep the right foot pointed.
Step 3: Exhale and point your back foot outward, so that it is slightly behind you and diagonal from your front foot.
Step 4: Move your back foot forward, so that your hips are parallel and up front.
Step 5: Inhale, place your hands on your hips and bend your right knee, until the knee is directly over the foot.
Step 6: Exhale and rotate your pelvis under your body, so that your tailbone is pointing down toward the ground.
Step 7: Inhale and lift both your arms straight above your head, maintaining a slight bend in the elbow, palms facing inward and fingers outstretched. Refrain from raising your shoulders with your arms. Point your chin up as much as is comfortable.
Step 8: Push your energy down out of your feet and up out of your hands. Continue breathing deeply and hold the pose for three to five breaths.
Step 9: Come out of the pose by stepping forward with your back foot, and stretching your arms out and back down to your sides.
While it may seem complicated and difficult the first couple of times, feel free to take things slow in order to maintain balance. You can start with eight to 10 reps of Virabhadrasana, and then work your way up to a higher count.