Translation: Warrior 2
Step the legs apart. Turn one leg out and bend the knee. Remain aligned vertically with the spine or allow a slight tilt forward towards the bent leg.
Expand the arms out stretching them sideways. The fingers can be closed or open. (One creates a direct force and the other is a flared force.)
Align the tailbone and the top of the head vertically. If you lean slightly forward with the spine more force can be driven forward. Less strain is present on the inner leg that is straightened. You may prefer the energy this modification brings.
Both legs are strengthened in this pose. It can also help the knee muscles strengthen. The shoulders are stretched and the arms are strengthened.
The muscles needed to raise the arms up are the deltoids the supraspinatus, infrasinatus. pectoralis major and the biceps. This yoga posture will also increase groin flexibility.
Muscles involved in the external hip rotation in the back leg are the quadratus femoris, gemellus Superior and inferior, obturator internus and externus and the piriformis. Muscles in the inner leg that are usually involved with adduction act against the yoga posture if they are not flexible and as a result are stretched. These are the pectineus, adductor longus, brevis and magnus and the gracilis. These muscles affect both legs and will create an inward force towards the midline.
See free yoga sequences with this pose. Yoga video included!
Vinyasa Yoga Sequencing and Flowing
Vinyasa Yoga postures to transition from and to:
Tadasana Trikonasana Parivrtta Trikonasana Virabhadrasana 1 Urdhva Virabhadrasana 2 Parsvakonasana Revolved Lunge Utkatasana Uttanasana Vrksasana Virabhadrasana 3 Reverse Half Moon Pose Downward Dog Pose, Eka Pada Adho Muka Svanasana Parsvottanasana Urdhva Virabhadrasana 2
From Tadasana step the legs apart. Turn one leg out and bend the knee over the ankle.
From Uttanasana step one leg back and externally rotate it until the heel touches the mat.
From the Downward Dog Pose step one leg forward between the hands. Externally rotate the back leg until the heel touches the mat.
Yoga Teacher Tips
It can be hard on the back if injury is present and this yoga position is entered too fast or too deep. It can also be a vary therapeutic yoga position when done mildly.
“Try to give short quick instructions on safety. Targeting the areas that may be vulnerable to injury. This information will reduce the chances of injury from occurring or re-occurring in class. “
VINYASA YOGA FLOW WITH WARRIOR 1 – 2 and 3
The first posture is adasana.
This posture can be done many different ways if the position of the hands and arms change.
This variation is done as a sign of strength and faith. In Sanskrit faith is called Sradha. This would be Sradha Hasta Tadasana.
Exhale all the air leaving only a little in the lungs.
Inhale stretch the arms up and tilt lightly forward with the pelvis.
If your back is healthy and it feels good tilt more than shown but it is not necessary and sometimes it can hurt the discs. If the abdominals are engaged the tilt will be lessened and the discs have more protection. For this reason engage the lower abdominal muscles.
Exhale down into a forward bend. Enter a mild boundary when bending down. Bad Karma will occur
if a boundary is entered that is too deep. Save the oxygen and use just a little force. This will ensure smooth movement for the next pose.
Inhale step the left leg back.
The step back is a little tricky. Not so much because of the flexibility needed but more so because of the breath. Inhaling is hard with the step back and even harder with the step forward. Try inhaling just a little at the start of the motion then inhaling more fully when the leg passes the halfway point.
Exhale back to Downward Dog.
Inhale forward to Plank pose.
Exhale down to Eight Limb Pose. (If the arms, wrists or shoulders are weak or injured modify this pose. Try lowering less and then transitioning to Cobra.)
Inhale up to Upward Facing Cobra. (Enter a
mild boundary at first. Then progressively open the spine. This is a harmonious and gentle way to approach spine flexibility.)
Exhale back to Downward Dog.
Inhale step the left leg forward. This step forward is tricky. As explained earlier this is quite hard to do with a smooth large breath. A good tip is to wait till the leg is forward quite far before breathing in deeply.
Exhale straighten the left leg. This will provide a good hamstring stretch and can be a great way to have some breath recovery. Thus making the transition into Warrior one smooth.
Flow one time and then enter Warrior 1 with an inhalation.
Exhale to Warrior 2.
Inhale place both
hands together above the head.
Exhale into Warrior 3.
If this is too hard try placing both hands down in front for support.
Inhale take the leg down and stretch the arms up.
Exhale back to standing.