Works legs, back and core
Stand with feet wide apart. Turn left foot outwards and bend left knee over left ankle, until left thigh is parallel to floor. Left knee should be aligned with left ankle. Keep right leg straight and right heel firm on floor, toes pointing outwards. Raise arms to sides with shoulder blades wide and palms down. Turn head to look left [A]. Hold for 32 counts.
Tip! Do these exercises barefoot to improve your balance.
From [A], raise left arm upwards and straighten without locking elbow. Let right arm rest on right shin. Lift chest and look up at left hand. You should feel a stretch on your left side [B]. Hold for 32 counts.
Extended Warrior 1
Works ankles, knees and thighs
From [B], lower left arm until it is perpendicular to floor. Turn head to right and raise right arm over head so that it is aligned with right leg [C]. Hold for 32 counts.
Works legs, hips and chest
From [C], straighten left leg and twist torso to left. Move left arm so that it aligns with right arm. Keep back straight and head in a neutral position [D]. Hold for 32 counts and straighten body.
Next: Work your upper body