How to Do
How to Do Warrior 2 Pose Yoga
The warrior 2 pose yoga should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the warrior 2 pose yoga.
Beginning
Beginning Warrior 2 Pose
1. Tadasana means "to stand" in Sanskrit (Mountain Pose). Step or softly leap your feet 3 1/2 to 4 feet apart with an exhale. Raise your arms parallel to the floor and reach them out to the sides aggressively, shoulder blades wide and palms down.
2. Your right foot should be turned slightly to the right, and your left foot should be turned 90 degrees to the left. Align the left and right heels together. Firm your thighs and turn your left thigh outward until the center of the left knee cap and the center of the left ankle are in line.
3. Exhale and bend your left knee over your left ankle, aligning your shin with the floor. Bring the left thigh parallel to the floor if feasible. By strengthening the right leg and pressing the outer right heel firmly to the floor, you can anchor this left knee movement.
4. Stretch your arms parallel to the floor, away from the region between your shoulder blades. Keep the sides of the torso equally length and the shoulders directly over the pelvis to avoid leaning over the left thigh. Slightly press the tailbone into the pubis. Look out over the fingers with your head turned to the left.
5. Stay between 30 and 1 minute. Come up by inhaling. Reverse the feet and repeat to the left for the same amount of time.
Movement
Warrior 2 Pose Movement
1. Stand off standing tall with a straight spine and your shoulders pulled down your back and your chest thrust out.
2. You are going to take a step to your side with one foot so that it is bent at the knee and the toes are facing in that same direction.
3. With your other leg, bring it to the opposite side so it is diagonal and straight. Your feet should be about three to four feet apart from each other.
4. Both arms will be straight out to your sides so that they are parallel with the floor.
5. Hold this position for the allotted amount of time before returning to your original position. Repeat the entire movement for the opposite side.
Benefits
Warrior 2 Pose Benefits
Legs and ankles are strengthened and stretched.
Stretches the groins, chest, and lungs, as well as the shoulders and arms.
Stimulates the organs of the abdomen.
