3. Virabhadrasana I (Warrior I)

Description
A powerful standing lunge that embodies strength. Research reveals warrior poses enhance lower body strength and balance, supporting overall physical health and anti-aging effects.6946f0

How to Do It
From standing, step one foot back about 4 feet, turning it out 45 degrees.
Bend the front knee to 90 degrees, keeping it over the ankle.
Square hips forward, raise arms overhead, palms facing each other.
Gaze upward or forward, sinking deeper into the lunge.
Repeat on the other side.

Warrior 1 Pose: How to Practice Virabhadrasana I

Example of Persons Doing It
Fitness enthusiasts and dancers incorporate it for leg toning and stability.

Benefits
Strengthens legs, ankles, and core.
Opens hips and chest.
Boosts stamina and concentration, with evidence for improved endurance.b0f41c

Time Period
Hold for 30 seconds to 1 minute per side.

Precautions
Avoid deep lunges if you have knee issues; keep back foot grounded.