The half-warrior pose. Great for the hip flexors and quads, which can tighten from too much time at the computer and not enough time on the water. The hip flexors are important. One, they control, to some degree, how the foot lands. Two, if the hip flexors tighten, the hamstrings aren't far behind. The two balance each other.
The blocks help beginners maintain the pose correctly for longer periods of time. Thirty seconds is good for starters. A minute --- or longer --- is better.
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