Warrior 2

SKILL LEVEL
  • Intermediate
CATEGORY
BENEFITS
  • Strengthens the feet, ankles, legs, knees, hips, glutes, core, arms and shoulders.
  • Stretches the calves, hamstrings, groin, chest and shoulders.
  • Opens up the hips.
  • Can help to alleviate knee pain.
INSTRUCTIONS
  • From Mountain pose, step your left foot towards the back of the mat and turn it in slightly from 90 degrees.
  • Line up your front heel with the arch of your back foot, face forwards and bring your arms up to shoulder height.
  • Reach through your fingertips and drop your hips. Try to bring your front thigh parallel to the mat.
  • Check that your right knee is directly over your right ankle and tracking over your second toe (facing forwards).
  • Press back through your left foot to keep your back leg engaged.
  • Make sure that your upper body is not leaning forward or back—stack your ribcage on top of your pelvis.
  • Hold the pose for 3-5 breaths, in and out through your nose.
  • Take a deep breath in. Exhale, step to the top of the mat and switch sides.
CONTRAINDICATIONS
  • Avoid this pose if you have a foot, hip, lower back or shoulder injury.

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