WEBVTT

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(upbeat music)

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Ok, so for Warrior I, 
Virabhadrasana I,

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we're going to begin
in the Runner's Lunge.

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If you are new 
to Runner's Lunge,

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we have a video for that.

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You can learn it with us and
then come back to Warrior I.

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So, here I am in 
my Runner's Lunge.

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I'm making sure that 
I'm on two parallel lines,

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rather than one tight rope.

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And from here I'll inhale,
radiate the heart forward.

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Exhale, just stretch the
front of the right hip crease.

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Coming into my 
Runner's Lunge, okay,

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and now prepping for Warrior I.

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I'm going to take my back foot

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and I'm going to plant the
entire foot on the mat.

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In this case I'm pressing
into my right heel

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and my right toes are pointed

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towards the front 
right corner of the mat

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or the front right
corner of the room. Okay.

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I'm going to 
really pay attention

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to the outer edge 
of that back foot,

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so none of this.

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That's horrible on the knee.

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We're gonna spread
through the pinky toe,

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pressing into the 
outer edge of the foot

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and then just like 
I do in my Mountain Pose,

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or my Tadasana,

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I'm going to press 
into the foundation

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and then draw 
energy up from there.

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So, no loosey goosey, but
really pressing into the mat,

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and then drawing up through
the leg, lifting the knee cap,

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toning the quadricep here

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as I lift it all the 
way up to the hip.

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Same thing in the front leg.

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Pressing through all
four corners of the feet.

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I know from my Runner's
Lunge, that I stack my knee

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directly above the ankle.

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And then here I am, ready.

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I'm really pressing 
into my foundation.

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I'm drawing energy up 
through both legs here. Right?

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Working with integrity.
Working from the ground up,

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which is a great, great
note for beginners.

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There's no rush. Take your 
time. Work from the ground up.

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Find what feels good. 
I'm pressing in.

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From here, 
for a beginner, I recommend

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hooking the thumbs behind,

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taking the hands 
to the waist line,

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pressing into your
foundation, we'll inhale.

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Roll the shoulders 
forward, up and back

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and then let that movement
allow the heart to lift up,

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as we come into our
standing posture, Warrior I.

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Lot's of action points here.

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This pose is a beginner's pose,
a foundational pose, but,

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I'm always cracking jokes
that this pose is challenging.

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This is hard.
So, be kind.

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No toxic thoughts. 
Just take your time.

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My legs are working 
super hard here.

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I'm breathing into the 
front of my right hip crease.

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I can take that thumb, 
that left thumb,

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and peel that 
left hip crease back.

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Slowly encouraging my
hips to come square off.

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Now remember 
I'm not on a right rope.

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For beginners, you might
want to take your left toes

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and your left heel and
walk them out a little bit.

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Just give yourself 
a little space.

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Okay. I'm also going to take
my hands, the power of touch,

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♫The power of 
touch...love...touch♫

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Taking my hands to my rib cage,

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I'm going to soften them down.

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And then just sometimes,
I literally take my belly,

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my gut, and just use my hands to

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move it in the right direction.

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This takes time, okay. 
The hips won't square at first.

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They might. But this
takes time, so breathe,

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and don't stop 
paying attention to the

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outer edge of that back foot.

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Pressing into that back heel.

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My whole back leg is
super engaged right now.

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Sinking into my front knee.

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Working from the ground up.
Lifting up. Mula Bandha,

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from the pelvic floor.

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We'll talk about that 
more on another day,

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but I'm lifting and lengthening
up and out of the spine.

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At the same time, 
opposition, right?

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I'm squeezing my shoulder
blades in together and down,

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grounding through 
the back heels,

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sinking into that front leg.

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So as I lift and lengthen
through the crown of the head

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and the heart, 
I'm also grounding.

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Tagging a little 
weight in the elbows

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finding that opposition.

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Starting to build a little
bit of a sweat here,

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as I peel my left hip crease
back, rotate the hips forward.

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I can stay as a 
beginner here in Warrior I

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with hands on the hips, 
no problem.

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Just strengthening the legs.

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The last action point that
I really think is important

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that I'd like to 
share with you is just

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squeezing everything in 
east to west, north to south.

NOTE Paragraph

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Almost as if I were trying to
pull the front edge of my mat

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and the back edge 
of my mat together.

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So I'm really working hard here.

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Building strength 
from the inside out.

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Integrity in my posture.

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To go into the full 
Warrior I, I'll inhale, smile.

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Exhale, 
ground through the heels,

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and then inhale with
the fingertips spread,

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reach forward, up, and back. 
Opening the shoulders.

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We can interlace 
the fingertips here

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or if you're a little bit
tight in the shoulders,

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you're feeling a little bit cramped,

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go flying V. Give yourself
the space that you need.

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Especially in the early
stages of our asana practice.

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You can see I'm getting a
little belly dancer here,

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the point is to find what
feels good, to move around.

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So again we don't 
want to come here and

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be static in a posture.

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That does us no good. 
No benefit.

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We want to breathe. 
We want to create space.

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Keep going through 
our action points.

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Keep sinking into 
that front knee.

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And then we arrive. 
Warrior I.

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In kids yoga, the 
affirmation here we say is,

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"I am bold."

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And it is a bold posture.

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Extending through 
the crown of the head,

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relaxing the shoulders down,

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pressing into my foundation.

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And then seeing if I can
just grow a little bit

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soft in the face here.

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Find that ease as I work hard.
Marrying the ease to the effort.

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Warrior I.

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To come out of the posture,
I can open the shoulders

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by exhaling, sending the
fingertips behind me,

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just nice chest 
opener here. Hello.

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Felt good.

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And then I'll come 
back to Runner's Lunge

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by melting the 
belly to the thigh.

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Fingertips come to the mat.

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And then I can either 
step my back leg up

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by lifting the heel 
up to Forward Fold.

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Ooh, hello.

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Or often, 
just a little sneak peak,

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I'll plant the palms
and often in Hatha yoga,

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I'll from here step it back, 
to Downward Dog,

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which was our video last week.

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Ok, so that was Warrior I 
or Virabhadrasana I,

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in Sanskrit.

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It's the first of the
standing warrior series.

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If it's not easy, that's okay.

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Keep at it. 
Give it a try.

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Practice. Practice is
what's it's all about.

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Practice and all is coming, 
as they say. I love that.

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For more about the
posture and other things

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Yoga With Adriene related,
visit yogawithadriene.com.

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Subscribe to the channel
if you haven't already.

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Have a happy,
happy most blessed holiday

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and Namaste.

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(upbeat music)