Warrior one – From standing, step back into a lunge but drop your back heel and point your toes out 45 degrees. Keep your back leg straight with your forward knee flexed above your ankle. Lift your arms overhead, shoulder-distance apart. Hold for five long, deep breaths. Repeat on the other side.
Warrior two – Step your right leg back, as though you are coming into a lunge position, but drop the right heel and point the toes out to almost 90 degrees. Keep your right leg straight with your left knee bent to align above your ankle. With your shoulders aligned above your hips, reach your right arm back and left arm forward with your palms down. Look past your front hand and take five long, deep breaths. Repeat on the other side.
Warrior three – Shift your weight into your right leg and begin to take weight off your left leg. Exhale fully to drop your rib cage and have better access to core muscles to help stabilize you. When you feel steady, reach your arms forward and left leg back along a horizontal line. Try to hold it for two or three breaths. Repeat on the other side.
Relax – Resting on your back, place your legs on a bolster or pillow. Let your arms rest at your sides. Raising your legs up above your heart promotes venous blood flow to improve circulation and reduce swelling. Changing your relationship with gravity also takes noticeable physical stress off your body.