Two poses for today are Warrior 1 Variation and Reverse Warrior.

Warrior 1 Variation and Reverse Warrior

Warrior 1 Variation and Reverse Warrior helps with mobility in the hips and stretches the inner thighs. Try these poses with Guided Yoga from YouVeda

Warrior 1 Variation

Steps

• From Tadasana, take a large step back with your [left] foot. Turn the back toes out diagonally slightly, while keeping your front knee directly over the front ankle.
• Ensure your front knee is pointing out towards the second and third toes, and not splaying in or out (to keep your knee healthy!), and bring both hip bones to point forwards.
• As you inhale, reach the arms up alongside the ears.
• Create more lift and opening through the body by first actively pressing into the back foot, and then extending out of your hips and lifting the chest.
• Let the shoulders relax down the back, and if you have any nagging neck pain, it may feel nicer here to take the arms a little wider apart.
• On your next exhale, sweep the hands behind the back and interlace the fingers as you did in the seated position.
• Begin to squeeze the palms gently together as you extend the arms back. Roll the shoulders back and expand through the chest.
• With the intention of opening up the heart space, this posture becomes a lot more than its physical aspect; it becomes a way for you to change your energy and really experience the deeper effects of your actions.
• Bring the breath into play by using inhale to open up the chest, even more, creating space across the collarbones and shoulders. Exhale to ground and anchor that back foot into the floor.
• Stay here for 5-10 breaths, or for however long feels right for you.
• To transition back into Tadasana, release the hands down and place them on the hips. Turn the toes of the back foot to face forwards and step the feet back together.
• Become aware of the effects of the posture before practicing on the other side of the body. This asana is great preparation for moving into deeper backbends like Ustrasana (camel pose) or Urdhva Dhanurasana (full wheel) and is useful to practice if you’ve been hunched over a desk all day!
• To counterpose this variation of virabhadrasana 1, again make your way to sit on the floor, allowing your spine to round a little and taking your focus inward by closing your eyes.

Reverse Warrior Pose

Steps

• Starting in Warrior 2 with the right knee bent, turn the palm of your right hand to face the ceiling.
• As you inhale, lift your right arm up to the ceiling. At the same time lower your left hand and slide it down your left leg. Think about keeping length on both your side waists as you do so.
• Firm your shoulder blades on the back and knit your lower ribs in, slightly engaging your core muscles. Lift your chest as you come into a gentle backbend. Look to your raised hand or gaze to your back foot if you have neck or balance issues.
• Stay in the pose for up to 5 breaths.
• Come back to Warrior 2 as you exhale.
• Repeat on the other side.

Benefits

• Opens the chest and side body, releasing tension in the intercostal muscles around the ribs and allowing for a freer deeper breath
• Strengthens the legs
• Helps with mobility in the hips and stretches the inner thighs