Virabhadrasana II (Warrior 2)
There are 3-warrior poses; however the easiest on our bodies would have to be Warrior 2. This pose can be taught at all levels. The benefits of this pose include stretching of the legs, groin, and shoulders, strengthening the legs and ankles, stimulates abdominal organs, relieves backaches. To modify the pose you can use a chair to help create balance.
Beginning in Tadasana (mountain pose). Step or lightly hop your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor.
Bend your left knee and open your entire leg out till your left foot is at 90 degrees. Turn your right foot in slightly. Align the left heel with the inner arch of your right foot. Firm your thighs. Secure the movement of the left knee by strengthening the right leg and pressing the outer right heel firmly to the floor. Stretch the arms away from the midline of the body, parallel to the floor. Keep the sides of the torso equally long and the shoulders directly over the pelvis. Press the tailbone slightly toward the pubis. Turn the head to the left and look out over the fingers. Stay for 30 seconds to 1 minute.
Reverse the feet and repeat for the same length of time.