Virabhadrasana (Warrior) 1 is both a standing pose and a backbend as well as the perfect pose for people who spend a fair amount of time sitting, working at a computer. It stretches the hip flexors on the rear leg and gives a great opportunity to master lifting the pit of the abdomen.
Exhaling, bend the right knee to a 90° angle, pressing more into the heel than the toe mounds. Keep your right shin perpendicular to the floor.
Flow your lift hip towards your right knee, keeping your inner thighs in the same plane. Lift the pit of the abdomen and stretch up through your fingertips. Lift the shoulder blades and spread them as you look up without any collapse in the back of the neck.
Hold for at least 3 breaths, keeping your breath smooth and even and your eyes soft.
Inhaling, straighten the front leg, turn back toward the left, and step your feet back together. Change sides.