Your fingers should point forward and be fully spread apart so that your entire palm is pressing into the floor, which will make it easier to flow into the following asanas. Plant your palms flat on the floor next to either foot.It may help you to remember to keep your heart open. It’s important to keep your back straight and hinge forward at your waist as you transition from upward salute (urdhva hastasana) to standing forward bend (uttanasana).Exhale and "plunge" into standing forward bend, which is also called uttanasana. X Research sourceĮxhale and hinge into standing forward bend. This position will act as a transition to Warrior One on your left side. Exhale and roll back over your toes so that your body ends up in an inverted "V" shape, which is downward facing dog or adho mukha savasana in Sanskrit. X Research sourceĮxhale and roll over your toes into downward facing dog. This will help give you a slight backbend. Keep raising your arms as you lift your ribs and prayer towards the sky.It helps to raise your arms, which should be in a prayer pose, as if they were coming directly out of your heart.Keep your hips parallel and pointing forward.X Research source Aim to get your thigh parallel to the floor, which may take some practice. Your knee should be directly over your ankle and your shin perpendicular to the floor.X Research source Keep your left heel firmly anchored to the floor. In order to best get into Warrior One, which is called Virabhadrasana One in Sanskrit, turn in your left foot so that your arch is aligned with the heel of your right foot.Raise your arms into prayer hands and gently lift your ribs and body towards the sky. Take a breath in and lunge your right leg forward while lifting your torso so that it is perpendicular to the floor. Inhale and lunge your right leg into Warrior One pose. Keep your palms pressing flat against the floor and your abs engaged.This position will act as a transition to your next asana. You can keep your gaze towards your navel, but make sure you’re head is hanging comfortably.Keep lifting your sitting bones towards the ceiling.The more you practice, the easier it will be to get your heels to the floor. Your heels may or may not touch the floor, depending on how flexible your lower back, hamstrings, and calf muscles are.If this is the case, modify the pose by picking up your feet and placing the backs on the floor. Your toes may not be flexible enough to allow you to roll over them.Roll your shoulders down your back and arms inward so the eyes of your elbows are facing one another.Keep your palms pressing flat against the floor and your abs engaged X Research source.This position should feel calming and allow you to rest as you get deeper into the asana, or pose. You’ve reached the final asana and a well-earned rest. If you are not strong enough to hold yourself in this position, you can drop your knees to the floor until you build enough strength to support yourself. Your upper arms should form a 90 degree angle with the floor and should be close to your side ribs. Remaining strong through your core is key to this asana, or exercise. Make sure your body is completely even: do not sink your hips or collapse your abdominals.Those who have more experience with yoga can jump back and complete an end up in chatturanga dandasana.Your upper arms should be parallel to the floor.
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