TRISTAN TANDBERG
Yogi Solutions and Problems Inc.


Warrior I Pose
Benefits: Opens the hips and chest. Improves focus. You get to be the Number 1 rated warrior.
Suffering Scale 3 / 10: Mild. “Being in a gym class” amount of suffering.
To do this pose:
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Warm up the hips with a lunge or other pose.
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Enter a standing position, toes facing the short edge of the mat, with your feet four to six inches apart.
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Step one leg straight back and plant the heel at a 45-degree angle away from the body; the toes should be in line with the kneecap of that leg.
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When standing, the heels should be planted in separate lanes four to six inches apart, rather than on a single tightrope line.
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Bend the front leg so the knee is directly above the ankle.
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Square your hips, torso, and chest forward to the top of the mat.
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Press the outer edge of your back foot down and raise your arms straight up so the biceps are by the ears. The arms are straightened, but should have a microbend in the elbows.
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Don’t let your upper body sink; instead, lengthen upwards toward the sky.
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You might need to pull your ribcage back slightly (not with your hands) so the ribs extend forward less.
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Repeat the entire stretch on the other side. All one-sided postures should be practiced equally on both sides.
Your feet have a strong foundation in this pose. Energy can also be drawn from the ground into your body through both of your legs for extra support. Don't draw energy like your drilling for oil, but gently like sipping a milkshake
Humble Warrior / Baddha Virabhadrasana
Humble Warrior is a variation of Warrior I where your upper body folds forward over the lane created between the heels. Maintaining the humility aspect of this pose is important. Sometimes, while practicing Humble Warrior, I screw up and find myself feeling smug instead of humble. It’s hard for me not to get a little full of myself when I do this pose variation from memory and with great balance and alignment. Smug warrior is bad. I can’t explore poses and find space if I’m smug, self-congratulating, or patting myself on the back.