Happy Hump Day Friends!
I have had a great couple of classes this week and am really looking forward to the ones to come. This week, my focus is on Warrior II, Virabhadrasana B, with all of my classes.
Over the few weeks leading up to the holidays I started to notice my students anxiousness in Warrior II…everyone wanted to move just as soon as they arrived in the pose. “Where are we going next?!?!” seemed to be the thought on every mind in the room, instead of focusing on the nuances of the posture at hand. So in an effort to bring more awareness to their Warriors, I have been holding my students in Warrior II for 7-10 breaths (which in a 55min class is significant).
Warrior II has always been up there as one of my favorites because it’s always a little different…there are so many different components at play. Starting from the base of the feet and working all the up to the head, there are endless things to think about.
- Separate feet almost twice hip width apart and raise arms straight up from sides reaching left to right
- Turn right toes to the right and bend right knee so its directly over the ankle and the right thigh is parallel with the mat
- Gaze over right figure tips, relax shoulders, and engage the lower abdominals to the spine
From there you can check a number of things but most important (I think) is making sure your knee cap is tracking directly over your fourth and big toes. If your knee looks like its rolling inward, press into the pinkie toe side of your foot. In contrast, if your knee cap is turning out, press the big toe mound into the floor.
- stretch hips, groin, and shoulders
- strengthen legs, ankles, feet, and core
- increased focus, balance and concentration
- improved circulation, respiration
- lower back pain relief
My hope is you’ll find these and the coming weekly tips helpful in your own practice and daily life. If you’re in SF and want to come flow with me, check out the yoga page for classes and how to sign up!
’til next time, keep smiling! 🙂