Movement

This practice will focus on the Warrior Postures. 

To practice Warrior I, begin in Mountain Posture by placing your feet squarely on the ground hip distance apart, standing tall, arms to the side. Step one foot back,  turning it to a 45 degree ankle, bend the front knee and raise the arms above you. Stay here for several breaths. Repeat on the other side. 

Return to Mountain Posture and step one foot back this time turning the foot parallel to the front foot of your mat, bend the front knee, careful not to bend the knee further than the front of the foot, and extend your arms, one towards the front, one to the back, looking forward. On your next breath, keep the front knee bent, and extend the front arm up and behind you. Find a bend in your torso as you look slightly up. Repeat these on the other side. 

Return to Mountain Posture and this time slowly lift one leg behind you as you bend forward into Warrior III, balancing mid air, creating a straight line with your body. Extend your arms in front of you or behind, or if you’d like, you can use your arms to push against your leg above your knee, helping to balance.  This can also be practiced using a wall or a chair for balance. Remember anyone can practice yoga, it does not take a prerequisite strength or flexibility. As you balance, don’t forget to notice your inhale and your exhale. Repeat on the other side. 

As the final posture in this practice,  come back to mountain posture and stand tall. On your next breath in, bring your arms to the side and move them slightly back, opening up the chest into a heart opening posture. You may also choose to create a cactus like shape with you arms lifted up, elbows bent, creating a heart opening in this way. 

Remember to breath as you find and embody courage today.