Humble warrior (hold)

Baddha Virabhadrasana

Yogaintermediatetimedno equipment

From Warrior I legs, the torso folds forward inside the bent front thigh, right shoulder inside the right knee and the crown reaching toward the floor, while the hands, interlaced behind the back, lift up and over toward the floor; the front knee stays at about 90 degrees.

How to do it

1. Stand in Warrior I legs: right foot forward, right knee bent about 90 degrees over the right ankle; left leg straight behind, left foot flat and turned out about 45 degrees; hips facing forward, torso upright.
2. Bring the arms behind the back and interlace the fingers, palms together, arms straight; draw the shoulder blades together and lift the chest on an inhale.
3. Exhale and hinge forward from the hips, guiding the torso down on the inside of the right thigh so the right shoulder passes inside the right knee.
4. Let the crown of the head reach toward the floor, neck relaxed; lift the straight, interlaced arms up away from the back and over the head toward the floor.
5. Front knee stays at 90 degrees over the ankle, back leg straight with the outer edge of the back foot pressing down; gaze toward the floor or the back foot. Hold, then switch sides.

Muscles worked

Supporting: quads, glutes, hamstrings, shoulders, chest, lower back