WARRIOR I

1. Stand with the feet together, arms relaxed at the sides. Inhale, and pivot right foot at right angle 90, degrees away from body. Right heel should be in line with left instep.

2. Exhaling, slowly rotate torso and hips to the right. Front of body should be facing extended right toes.

3. Exhaling, bend right knee in lunge position. Keep the head facing forward. Arms are by your sides.Caution: Knee should maintain direct position above foot. If knee extends over foot it will place undue tension on knee causing possible knee damage.

4. Inhaling, raise both arms above your head, palms of hands will be facing each other. Keep knee in lunge position. Stretch hands toward the ceiling.

VARIATION: Once in the position, turn head up, face to the ceiling.

5. On an exhale come out of pose, Return head to center. Lower arms to side and slowly come out of lunge to standing position, pivoting foot and torso back to center position. Relax a few moments with legs wide apart and arms at your sides.

8. Repeat pose on opposite side.

BENEFITS: Strengthens and tones legs, ankles, knee joints. Opens and strengthens chest and stretches strengthens spinal area and adominals. Helps to build confidence and stamina.

 WARRIOR II

1. Stand with the feet about 4 feet apart, arms relaxed at the sides. Inhale, and pivot right foot at right angle, 90 degrees away from body. Right heel should be in line with left instep.

2. Inhaling, slowly raise arms up to shoulder level, palms facing the floor.

3. Exhaling, rotate torso and hips to the right as you bend right knee in lunge position.Front of body should be facing extended right toes. Face is turned and focused on your fingertips. Straighten left leg.

Caution: Knee should maintain direct position above foot. If knee extends over foot it will place undue tension on knee causing possible knee damage.

4. Inhaling, return torso and head back to center. Pivot right foot back to front position, Exhaling lower arms to side.

VARIATION: Once in the position, place hands behind back grasp forearms and bend forward. VARIATION: Place hands behind back, palms together in pronam position at base of spine. Exhale and bend forward once in this position.

5. On an exhale come out of pose, Return head to center. Lower arms to side and slowly come out of lunge to standing position, pivoting foot and torso back to center position. Relax a few moments with legs wide apart and arms at your sides.

8. Repeat pose on opposite side.

BENEFITS: Strengthens and tones legs, ankles, knee joints. Opens and expands the chest and stretches and strengthens spinal area and adominals. Helps to build confidence and stamina.