Braj Raj Singh practises Warrior Pose II.

Growing up in Jaipur, though tucked away in a small community, I found inspirational gems such as the art of yoga. Its simple practices were embedded in my forefathers way of life. They learned discipline and gratitude through yoga; I gained a sense of belonging and humility. My body has changed, my bones are stronger and I have increased flexibility. Yoga asanas and pranayama have also played a vital role in my journey to achieve a higher emotional and spiritual vibration. I can control my emotions, good and bad, and that gives me peace of mind. Every morning, we wake up to a new day full of endless potential: happiness and joy but also pain and heartbreak. In my daily routine, I express my gratitude to the universe and I help my mind and body connect through physical movement and the practise of yoga.My go-to asana is Warrior II.

Named after the mythological warrior Virabhadra, who was created by Lord Shiva, this standing asana encourages the physical strength and mental focus of a fighter.

A hip-opening pose that strengthens the muscles in the thighs and buttocks, it tones the abdomen, ankles, and the arches of the feet. This pose also opens the heart chakra, chest and shoulders, improving the bodys breathing capacity as well as circulation. It helps increase your focus and concentration, sharpens your gaze, and clears your mind, ridding it of all distraction.

Contraindications: Practise of Warrior II is not advisable If you have any leg, knee or hip injuries. Further contraindications include high blood pressure or diarrhoea.

The steps:

Begin by standing in the Mountain Pose (Tadasana). Stand with the feet together, with the weight balanced evenly across the heels and toes of both feet.

1: Inhale deeply and as you exhale, step your left leg back so your feet are 3-4 feet apart.

Raise your arms parallel to the floor and reach actively to the sides. Arms engaged, shoulder blades wide, palms down.

2: Check your feet alignment: make sure your feet are parallel to each other. Turn your right foot slightly to the right, and your left foot at 90 degrees from your centre.

3: Bend your left leg so that your knee is directly above the heel, aiming for a 90-degree angle, turning your left knee and thigh slightly outward. Keep the quadriceps engaged, pressing the right heel into the floor.

4: Stretch the arms away from the space between your shoulder blades, parallel to the floor. Dont lean the torso over the left thigh: Keep the sides of the torso equally elongated and the shoulders directly over the pelvis. Press the tailbone slightly toward the pubis, engaging your Mula and Uddiyana Bandhas. Turn your head to the left and gaze over your fingers.

Stay in this pose for 30 seconds to 60 seconds. Inhale and return to Tadasana. Reverse the feet and repeat for the same length of time to the left.

More here:
21 Days of Yoga: the pose to help you greet every morning like a warrior - Cond Nast Traveller India