Wednesday, 23 March 2016

Back to basics - Standing poses- Warrior 2

Warrior 2 is a good grounding pose that strengthens the legs and arms. 

To practice the pose, stand in the middle of your mat with your hands on your hips and take your feet as wide as is comfortable.  Turn your right leg to the right and the toes of the left foot in 45 degrees, lining up the heel of the front foot with the instep of the back foot (men) or heel with heel (women).  As much as possible have the hips level with the front of the mat but do not force the back hip point back because this will strain the SI joint. Inhale, stretch your arms out at shoulder height, lift your chest, exhale bend your right knee, turn to look down the fingers of your right hand.  To come out of the pose, inhale straighten the right knee, exhale hands to heart, turn your feet to face forward.  Repeat second side

Common mistakes 

  • Lifting the shoulders up by the ears.  Slide the shoulder blades back and down.  
  • Arms not parallel to the floor
  • Allowing the front knee to collapse inwards which strains the knee.  Press your knee towards the little toe side of your foot.
  • Allowing the front knee extends further than the ankle.  If this happens it is an indication that the legs need to be taken wider.
  • If you struggle to ground the back heel, try practicing with the back heel pressed up to a wall.

Please see the yoga video on my YouTube Channel- 'Back to basics - Standing poses- Warrior 2'-

Janet x

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