Warrior II
Strengthens: Quads, glutes
Stretches: Chest, adductors
Place feet leg-length apart, and lunge one leg forward. Slowly, extend arms to shoulder height.
Your arms should be straight (avoid locking the elbow joint). Ensure the outer edge of your back-positioned foot is pressed into the floor, and then square your hips and shoulders, facing forwards. Squeeze your shoulder blades together and lift chest up and forward. Push your tailbone to the pool bottom, keep your feet in the alignment and avoid moving the knee past the ankle. Hold for 10 seconds to one minute, depending on your comfort level. Switch sides and hold for the same amount of time.
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