1 - Begin by standing with your feet hip-width apart at one end of a nonskid mat with most of the mat extending back behind you.
2 - Step your right leg straight back about a leg length (three feet or so). Make sure your right foot is facing mostly forward, so that your toes are only slightly angled to the right.
3 - Soften your lower back and let the bottom ribs move back and your low back expands.
4 - As your lumbar area releases back, extend your right heel down a bit more.
5 - Do not try to square your hips. In Warrior I, your front leg is in flexion and your back leg is in extension.
6 - With your hands on your hips, press down into your hipbones, encouraging the legs to feed into the feet, and the feet to ground into the floor.
7 - Reach your arms up toward the sky, taking care not to jut your lower ribs forward as you raise your arms.
8 - Bend your left knee into a square, keeping the knee aligned over the lower leg so that it doesn’t roll either in or out.
9 - Keep bending your knee until it is directly over your heel.
10 - Comfortably stretch up towards the sky. Make your lower body, from your pelvis to your feet,very heavy and grounded, and from that grounding, let the upper body—from the waist up to the fingertips—rise up and reach for the sky.
11 - Take five to ten deep, relaxed breaths.
12 - Then press the feet into the floor to straighten the left knee.
13 - Step your right leg forward and return to standing with your feet hip-width apart.