Warrior I - Virabhadra I

It may be surprising that not just one but three poses of the “gentle art” of Yoga are called Warrior (1, 2 or 3). Don’t be. Since Yoga is the oldest form of exercise known to us, it makes sense that it influenced martial arts (or that martial arts influenced Yoga). Warrior I can be found in almost all eastern martial arts: Karate, Taekwondo and Kung-fu. Please visit the companion site for my thoughts on this subject.

From the Mountain pose step one foot back, 3-1/2 to 4 feet. The front knee should be over the ankle and shin should be perpendicular to the floor. Front foot should point straight ahead, and back foot should be turned out almost 90 degrees (or as much as you can). 
Raise your arms, pressed together, over your head almost as if you raised a sword. Gaze up. Arch your back. Stay in this Warrior I Pose from 30 seconds to 1 minute. Return to Mountain Pose and then do the other side.