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Warrior 1 pose or Virabhadrasana 1

You begin to do this posture from Downward Facing Dog. Inhale, lift your right leg towards the back of the room. Exhale and step forward between your hands. Release your back heel down. Angle between your feet must be 45 degree. Your front knee stacked over your ankle. Back leg is strong, straighten. Set up alignment of lower body. Inhale, raise your arms up overhead in Warrior 1 (right side). Spread your fingers wide, rotate your arms inside. Relax your shoulders, straight your elbows. Your shoulders and hips are square to the front of the room. Grow your spine, tuck tailbone under. Sit a little bit lower. Inhale, reach your fingertips back alongside the ceiling to the back of the room. Exhale, arms and upper body down. Step Back into Upper Push Up. Do Flow. From Downward Facing Dog, do left side of Warrior 1. Find a difference between right and left sides of your body!

Benefits of Warrior 1 pose or Virabhadrasana. It helps to remove fat from your belly, open your chest. Also it's a good preparation to the split.