2. Virabhadrasana I variation (Dancing Warrior I)
Stand against a wall with your heels touching it. Take a comfortable step forward with the right leg. Turn your left toes out about 20 degrees and root the left side of your back heel against the wall. Bring hands into prayer position in front of your heart. Keeping your spine long, inhale and bend your right knee, opening your arms out to the sides with your elbows bent, like a cactus. Make sure your right knee and toes are heading in the same direction. Exhale, gently hug your belly to your spine, and straighten your right leg, returning your hands to prayer. Repeat 3 to 5 times, moving with your breath. Switch sides. If you experience knee discomfort, take a shorter stance or bend your knee less. If you don't feel stable, lightly hold on to the back of a sturdy chair or step your legs a bit wider.