Lunges & Warrior Moves in Yoga

Video Transcript

"Hello, I'm Howard and welcome to my Introduction to Hatha Yoga. The next exercise I'm going to demonstrate is a lunge, sometimes called Warrior. It takes a lot of effort in the legs, keep the legs active and engaged. Simply have to your legs wide apart as wide apart as you can comfortably and then point your left foot to the left side of your mat. Bring your right heel back so your right heel is behind the toes of your right foot. Arms come out shoulder length, palms down, take a deep breath in and as you exhale, bend the left knee so it comes over your left heel, don't let it go in front of the left heel or you might damage ligaments in your kneecap. Push down hard through the outside of your right foot and try and point your left knee over your third toe of the left foot. Inhale straighten the leg, square the hips, exhale bend that knee again. Pull it out to the left; see if you can go a little lower, ideally your left thigh is parallel with the mat. You may not make it the first time but that's your goal and we'll straighten both legs. Point the feet in and then turn your right foot out to the right. Pull your left heel back and we'll do the same thing on the other side. Bend the right knee, deep lunge, straight back through the left leg. Inhale, straighten the leg, align the hips and pelvis. Exhale; bend the knee again over the third toe of your right foot. If this is easy, you can stay in the lunge. When you've had enough, come back up, point your feet forward, lower your hands and bring your palms together to your heart."