Make sure you practice your Warrior Poses on an empty stomach: the best time of the day is just before breakfast or just before dinner, when you have the greatest amount of energy.
Virabhadrasana 1 or Warrior 1
Urdhva Virabhadrasana II or Warrior 2
Step the legs apart then turn one leg 90 degrees out and bend this knee. Position the knee above the ankle. Stretch the arm on that side up so that the side of the body is stretched. Lean back and place the other hand on the straightened leg and look up.
The fingers can be closed or open. (One creates a direct force and the other is a flared force.)
Placing the hand on the leg for some extra support can help relieve pressure form the back.
Both legs are strengthened in this pose. It can also help the knee muscles strengthen. The shoulders are stretched and the arms are strengthened. This yoga posture will also increase groin flexibility.
Warrior 3 or Virabhadrasana 3 or Warrior 3