Today’s Poses: Warrior 1 and Warrior 2 Poses

Warrior 1 and Warrior 2 Poses

Warrior 1 Pose

Virabhadra’s Pose is also known as the Warrior Pose (there are three variations of Warrior, of which this is customarily numbered I). It may seem strange to name a yoga pose after a warrior; after all, aren’t yogis known for their non-violent ways? But remember that one of the most revered of all the yoga texts,

Steps

1. From High Lunge pose with the right knee bent, engage the legs to ground down through the feet, and inhale the hands up to the bent knee. Use the arms to draw the torso back slightly. Make sure the right knee is directly over the right ankle.
2. Bring the hands to the hips and square the hips and the shoulders to the front wall. Relax the shoulders down and draw the shoulder blades towards the spine to open the chest.
3. Inhale the arms over the head in an H position with the palms facing each other, or bring the palms together crossing the thumbs, or interlace the fingers together and point the index finger up. Keep the shoulders relaxed and the chest lifted.
4. To go deeper, bring the palms together and carefully arch back and look up towards the ceiling.
5. Inhale deeply into the belly and chest, exhale press into the feet, fingers, and crown, feeling your body expanding out in 5 directions.
6. Keep breathing and hold for 3-6 breaths.
7. To release, exhale, and lower the hands down to the floor.

Benefits

• Warrior I strengthens the legs, opens the hips and chest, and stretches the arms and legs.
• Warrior I develops concentration, balance, and groundedness.
• This pose improves circulation and respiration and energizes the entire body.

Warrior 2 Pose

Warrior II  — is a standing yoga pose that enhances strength, stability, and concentration. It’s named after the Hindu mythological warrior, Virabhadra, an incarnation of the god Shiva. Virabhadra was a tall, dark, and fierce deity, depicted with a thousand arms, flaming hair and eyes, and wearing a garland of skulls.

Steps

1. Begin in Mountain Pose (Tadasana), standing with your feet hip-distance apart and your arms at your sides. Let go of distractions. Notice the quality of your breath. Draw your awareness inward, to the center of your body. Turn to the left.
2. Exhale as you step your feet wide apart, about 4 to 5 feet. Check to ensure that your heels are aligned with each other.
3. Turn your right foot out 90 degrees, so your toes are pointing to the top of the mat.
4. Pivot your left foot slightly inwards. Your back toes should be at a 45-degree angle.
5. Lift through the arches of your feet, while rooting down through your ankles.
6. Raise your arms to the side to shoulder height, so they’re parallel to the floor. Your arms should be aligned directly over your legs. With your palms facing down, reach actively from fingertip to fingertip.
7. On an exhalation, bend your front knee. Align your knee directly over the ankle of your front foot. Your front shin should be perpendicular to the floor. Sink your hips low, eventually bringing your front thigh parallel to the floor.
   • Make sure your front shin stays vertical. Widen your stance as needed to make sure that your knee does not move forward past your ankle.
8. Press down through the outer edge of your back foot, and keep your back leg straight.
9. Keep your torso perpendicular to the floor, with your head directly over your tailbone. Do not lean towards your front leg.
10. Turn your head to gaze out across the tip of your right middle finger. Broaden across your collarbones and lengthen the space between your shoulder blades. Engage your triceps. Drop your shoulders and lift your chest.
11. Draw your belly in toward your spine. Keep your torso open, not turned toward the front leg.
12. Hold for up to one minute.
13. To release, inhale as you press down through your back foot and straighten your front leg. Lower your arms. Turn to the left, reversing the position of your feet, and repeat for the same length of time on the opposite side.

Benefits of the Warrior 2 pose

• A powerful stretch for the legs, groins, and chest, Virabhadrasana II also increases stamina. It helps to relieve backaches and stimulates healthy digestion.
• This is a deep hip-opening pose that strengthens the muscles in the thighs and buttocks. It tones the abdomen, ankles, and arches of the feet. This pose also opens the chest and shoulders, improving breathing capacity and increasing circulation throughout the body. It is also known to be therapeutic for flat feet, sciatica, infertility, and osteoporosis.
• More than just a physical posture, Warrior II increases your ability to concentrate. As you hone your gaze, you direct your mind clearly and with intention. Distractions disappear and your energy becomes powerful and focused.