How to Do the Warrior One to Forward Fold with Bound Hands Yoga Pose

Warrior One to forward fold with bound hands is an intermediate variation on the standing Warrior One, also known as Virabhadrasana. This position strengthens the thighs, calves and ankles and stretches the chest, shoulders, neck, abdomen, groin, arms and back.

Difficulty: Moderate

Instructions

1. Begin in a standing position. Upon exhalation, lunge one foot forward so that your feet are between 3 1/2 and 4 feet apart. Keep your hips forward. Turn the back foot to a 45-degree angle and keep the front foot pointed forward. The heel of your front foot should be in line with the heel of the back foot.

2. Bend the front or lunged knee so that your knee is directly above the ankle. Your shin should be perpendicular to the floor. Keep the knee of the back leg straight.

3. Reach your arms to the ceiling, keeping the shoulders down, your back straight and your arms in line with your ears.

4. Lean forward toward the bent knee with an exhalation after balance is achieved. Keep your feet firmly grounded with the inner and outer foot, not just the toes.

5. Move your arms around behind your body and clasp your hands behind the back. Keep elbows straight and your spine straight. With an exhalation, lift your arms from the back and lean forward farther. Keep the chest open. Hold for 5 to 8 breaths.

6. Relax from the position upon exhalation by releasing your hands and rotating your arms to reach straight up again. Align your arms with your torso. Raise your body from the leaning position and reach your arms to the ceiling. Let your arms fall to your side as your straighten your front knee. Step your feet together.

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