Warrior poses work lower body muscles and build stamina and balance. From mountain pose, spread your legs out 3-4 feet. Lift your arms overhead, palms facing each other. Slide your shoulder blades down your back. Turn your right foot out 90 degrees, and your left foot 45 degrees to the right. Twist your torso right, aiming your pelvis toward the right foot. Bend your right knee — it should be over your ankle. Gently arch your upper back, but don’t let your head fall back. Hold for 30 seconds to 1 minute, then switch sides.
Like warrior one, spread your legs out 3-4 feet. Raise your arms out to the sides, palms down. Turn your left foot out 90 degrees and your right foot slightly to the right. Bend your left leg 90 degrees, knee over ankle. Press the outside of your right heel to the floor and stretch your arms away, keeping your torso centered. Turn your head to the left and look past your fingers. Hold for 30 seconds to 1 minute, then switch sides.