Warrior 1

Step legs into Lunge position with the back foot turned out about 45 degrees from the heel.  Make sure the feet are lined up heel to heel.
Bend the front leg  to a 90 degree angle so that your thigh is parallel to the floor.
Both hips should be squared and facing forward.
Pull your belly up and in towards your rib cage.
Bring the arms out to the side and up, palms to touch and gaze up toward the thumbs, coming into a slight backbend.
Neck is long with the crown of the head reaching up towards the sky.
Slide the shoulder blades down the back.

Benefits

Stretches the chest and lungs, shoulders and neck, belly, groins (psoas)
Tones the abdominal muscles and improves digestion
Strengthens the shoulders and arms, and the muscles of the back
Strengthens and stretches the thighs, calves, and ankles
Helps relieve back pain and sciatica.