Tag: Warrior II pose

How To Do Warrior II to Reverse Bound Warrior

March 30, 2022

INSTRUCTIONS: Begin in triangle stance. Bring arms overhead in prayer position. Open arms into Warrior II. Shift into Reverse Warrior, and then bind. Return into Warrior II and repeat the sequence.

MODIFICATION: If you can’t reach far enough to bind, use a Yoga belt, or stretch strap to connect your hands.

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EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

How To Do Warrior II to Extended Side Angle Vinyasa

November 11, 2021

Warrior II Vinyasa

Warrior II Pose > Extended Side Angle Pose

A short vinyasa sequence isolates movement. Learn how to improve flexibility, and correct alignment, by practising two basic poses in the flow style.

Warrior II Alignment: position your knee directly over your ankle. The distance between your feet is about the length of one leg. The hips face forward in the starting position.

Modifications: 1) Use one or two Yoga blocks under your supporting hand if reaching the mat is too difficult. 2) Allow the outer edge of your back foot to lift off the mat.

Modifications: 3) Instead of reaching your arm over your head, bring your arm around your back, allowing it to rest there. 4) Look forward, instead of looking up.

Why Use Yoga Blocks? Using 1 or 2 blocks helps maintain correct alignment. Blocks prevent your body from leaning forward in the Warrior II Pose. Correct alignment improves the ability to breath properly during poses.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Exercise of the Month: June 2013

June 1, 2013

WARRIOR TWO YOGA POSE 

Start Position
Warrior II

Sanskrit Name: Virabhadrasana

Level: Warrior II is a basic standing Yoga pose.  

Reverse Warrior is an intermediate level, standing Yoga pose.

Equipment: Yoga sticky mat.

Muscles Worked Warrior II: Strengthens shoulders, hamstrings, hip abductors, and external rotators.  Stretches quadriceps, hips (iliopsoas, and adductors).

Reverse Warrior stretches the oblique abdominals, while strengthening the legs, and opening the hips.

How to Perform the Warrior Two Yoga Pose

Turn your right foot to the right, and step your feet wide apart, as shown in the photograph of Warrior II Pose.  Your hips and shoulders form a rectangle.

Raise both arms to shoulder height keeping wrists straight. Turn your head to the right, gazing at your fingertips.

Distribute your weight evenly over both legs.  Hold 20 to 30 seconds.

Reverse Warrior Pose
Reverse Warrior Pose

Variation: Reverse Warrior (Viparita Virabhadrasana).  This is a more challenging variation of the Warrior II Pose.  

Set up is the same as Warrior II.  The difference is adding a side bend while raising the arm.  

Distribute your weight evenly over both legs. Your hand should rest gently on your leg.  

Gaze upward at your open palm.

Caution: To prevent slipping, remain centered on your mat. Avoid poses that are uncomfortable for your body.  You should be able to breath deeply without forcing the flow of your breath.

Copyright 2013 Irene Pastore and Blue Moon Personal Training