The warrior pose is the mightiest of all yoga poses. The core concept of you involves focusing on the strengthening movements found in Warrior pose I which seeks to build a connection to ground you with the energy of the earth. The Warrior poses are the necessary foundation of a solid and safe yoga practice. Here are the warrior poses practiced in yoga.
1. Warrior Pose I (Virabhadrasana I)
Ensure that you warm up by stretching the hips as well as the hamstrings by first doing a few downward dogs as well as lunges.
• Begin at Tadasana.
• Start the warrior I pose by placing your right foot almost at the back of your mat to create a long stance.
• Proceed to turn the right heel down and put your foot in 45-degree angle.
• Bend the left knee striving to achieve a 90-degree angle.
• Extend your arms just like a warrior holding up two swords.
Some yogis prefer to angle both of the hips towards the front, but it is not a necessary step. Avoid it if you experience pain at the knees, lower back or at the hips. Warrior pose I help you to learn the process of embodying the Dharma of a warrior and get enlightened of your purpose.
2. Warrior Pose II (Virabhadrasana II)
The expression involved in this pose represents the focused attention as well as strength necessary when preparing for battle. Here are the steps to practicing the warrior pose II.
• Begin by standing on your mat in a mountain pose. Breathe out and in the process step your left foot 3-4 feet back.
• Position your left foot at parallel to the breadth of your mat at a 90o angle and proceed to line up the right foot heel with that of your left foot.
• While inhaling, extend and raise your arms parallel to the floor with the palms facing downwards. Relax your shoulders downwards and away from your ears.
• Bend your right knee into your left ankle bringing your right leg shin parallel to the floor.
• Open your pelvis to face the left side of your mat while finding the action of your of slightly scooping your tailbone.
• Keep your core engaged gently by drawing your lower ribs into your body.
• Hold the pose for 5-10 breaths and while you inhale, extend your front leg at the same time lower your arms as you exhale.
In the above warrior poses, there is always the tendency to lean in forward. Counter this effect by sticking out your shoulders to be in line with your hips
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