"This is a balancing pose that requires full concentration, which enhances focus and stamina while waking up the whole body," Gruaz said. This pose calls for strength in your legs and abs while gently decompressing the spine.
Stand with your feet together. Inhale as you extend your arms out wide in T position or straight overhead for a more advanced variation.
Exhale as you bend forward at your hips, lifting your left leg straight behind you coming into Warrior 3. Draw your navel toward your spine and hold for five breaths. Then come to stand, lower your left leg, and repeat with the right leg lifted for another five.