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How To Do Warrior Pose Yoga

By Step How To Do Warrior Pose 1

Yoga – How to do Yoga Warrior Pose
  • Start in Tadasana at the front of your mat. Step one leg/foot back at least 1metre away from your front foot.

  • Heel to heel alignment. If you have tight hips you can place the feet hip distance apart.

  • Keeping the hips square, chest and gaze forward.

  • Turn the back foot in by a 45 degree angle.;

  • Reach the arms up biceps by ears. Rotating the biceps back and having the palms also face behind, almost like you are throwing a ball behind you.

  • Keeping the shoulders above the hips, slowly bend into your front leg, almost creating a lunge like movement, whilst keeping your back leg strong.

  • Keep your knee parallel with the front foot.

  • *IMPORTANT NOTE* I have always heard cues in yoga classes dont let your knee go beyond the ankle this cue is a myth, as if you look at athletes their knees often go beyond their ankles, as yoga practitioners we should not be made fearful of having our knee going beyond this point, as in fact having the knee pass the ankle, builds even more strength in the quads, hamstrings and glutes.

  • Lastly, keep your drishti ahead of you.

  • Why Is Warrior 2 So Hard

    Warrior 2 is a yoga pose that is very common and because it seems so basic, its often neglected. However, if properly executed, Virabhadrasana 2 can be a very intense pose since it aligns the whole body. Therefore, its very important to be careful about the alignment in this position and to practice it with dignity.

    Some Modifications For Warrior I

  • Arm Position: If it is difficult for you to keep the arms overhead, it is okay to place your hands on your hips, or press your palms together in front of your chest. You can also extend your arms out to either side. Dont let tightness of the shoulders or an upper limb injury keep you from this pose!

  • Use a Wall: Try Warrior I facing the wall, with a block between your shin and the wall. This can help you find the correct positioning of the front leg. It can also make the pose a little easier and take some of the pressure off of the knee.

  • This pose requires both strength and balance. When you are just learning yoga, you may find it difficult to know what to focus on, because of the many elements that integrate into the pose.

    It might not feel natural at first. But stay with it, and eventually, your body will grow into the pose.

    Reprinted with permission from;Sara Doyle Yoga and Anatomy.


    Image courtesy of Sara Doyle

    Sara Doyle; has a Ph.D. in Anatomy and has taught anatomy to medical students, residents, and undergraduates at Duke University since 2003. She has a thorough understanding of the human body and the anatomy of movement. Sara has spent thousands of hours in the anatomy lab and participated in the dissection of hundreds of cadavers, giving her a unique perspective on how the body works and the anatomical variation between individuals. Her yoga classes and workshops reflect a science-based perspective and include the most current research available.

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    Warrior 1 Tips And Modifications

    • If you are tight in your shoulders you can bring your arms forward in front of the ears.
    • If your hip flexors are tight, focus on lifting up your torso, pelvis, and ribs, so you dont sink into your lower back.
    • To make warrior 1 more advanced, you can add a slight backbend by lifting the sternum, looking up to the ceiling, and touching the palms together.

    Use Warrior 1 In A De

    How to Do Reverse Warrior Yoga Pose

    Yoga is known for improving flexibility and adding strength, but it is also well-known for releasing stress. Holding poses and focusing on your breath is an effective way to bring your heart rate and blood pressure down and allow you to relax. Try warrior 1 in this yoga de-stress practice.

    Yoga To De-Stress:;The key to effectiveness in this practice is to hold each pose for at LEAST 5 slow, deep breaths. In addition, practice keeping your attention focused on your breathing and your body. Do your best to keep your mind from wandering back to your busy life.


    Hold each of the following poses for at least 5 slow breaths, then transition directly to the next pose.

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    Warrior 2 Alignment Tips

    So, above is the traditional set of alignment cues. Its a one size fits all mentality. Remember above I said yoga is somatic? Stop thinking about the pose with your head. Rather than imagining how it looks, ask yourself how does it feel?. This tell us so much more about the pose in our own bodies.

    Benefits Of Warrior 2 Pose

    This pose creates a nice stretch in the ankles, legs, groin, and hips. It also requires you to engage your legs, abdominals, arms, and shoulders, strengthening all these muscles in the process. Warrior 2 is often held for multiple breathes, making it great for building stamina and focus.

    Take your practice further with Openfits;Yoga52, a collection of 52 elegantly-produced yoga classes from beginner to expert taught by five of the worlds leading yoga instructors.


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    Is It Ok To Go From Warrior 1 To Warrior 2

    Transitioning between Warrior 1 and Warrior 2 is not as bad because you arent standing one leg. Your weight is distributed between two legs less compression, less shear under compression, less friction. But anytime you are balancing on one leg, thecompression increase. Perhaps try to avoid excessive sheer.

    Checklist For Ii Pose

    Yoga Poses: How to do Warrior 1 (Yoga Asanas)
  • The back foot points outward at a 90 degree angle.
  • The outer side of the back foot remains firmly planted on the ground. The back leg is fully extended.
  • The hips are facing outward.
  • The front knee forms a right angle with the ankle .
  • The torso is in line with the hips and turned to the side.
  • The belly button is pulled in towards the spine, the lower back is extended, and the pelvis is activated at all times.
  • The shoulders are relaxed away from the ears.
  • The arms are extended outward, parallel to the ground. They should form a line.
  • The gaze is directed towards the middle finger of the front hand.
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    What Is Peaceful Warrior Pose

    Peaceful warrior pose, or shanti virabhadrasana in Sanskrit, is usually practiced in vinyasa classes as a transitional pose between warrior two and downward facing dog or chaturanga. From warrior two pose, the front arm reaches up and back in a gentle backbend while the back arm rests on the back leg.

    Add This Warrior Yoga Pose To Your Wellness Routine

    Anyone can do yoga. It can be done indoors, outdoors, on a yoga mat,;in a chair, or;even in bed.


    Yoga has been;shown;to reduce anxiety and depression, lower blood pressure, improve sleep, and heighten energy and mood. The controlled breathing, thats a component of yoga, has been;shown;to reduce cortisol levels, the stress hormone.

    If youre seeking to specifically improve your strength, focus, and determination try warrior pose. This popular yoga progression and its variations will re-energize and rejuvenate you, helping to alleviate stress. This movement brings variety to your routine, benefiting you both physically and mentally. This simple yet powerful sequence can be performed in a very short amount of time.

    As with any exercise, be careful to stretch and warm up properly.

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    How Many Calories Does Warrior 1 Burn

    People often ask how many calories they are burning in their workouts. Most exercises will generally burn about 100 calories for every 10 minutes you are working at higher intensity. Bottom line the harder you work, the more calories you burn. The benefits of warrior 1 are not really reflected in the calorie burn, however, a good yoga practice can be a great way to include warrior 1 and still burn the calories desired.


    Warrior I: An Essential Yoga Pose For Strength And Stability

    How to Do the Warrior II Pose in Yoga: 6 Steps

    If you scroll through Instagram looking for yoga photos, youll see only a handful of yogis posing in Virabhadrasana I . Its not a particularly flashy pose or one that people like to show off on a beach or a mountaintop. But this foundational pose can be fairly complex when you break it down into its component parts.

    Warrior I is a forward-facing pose in which the front knee is bent and the back leg is stretched out behind. The chest is facing forward, and the arms are reaching up overhead.

    It is a strength pose, and it requires energy and focus. It may be challenging when you are first learning the pose, but once you get the hang of it, the foundational elements will carry over into many other poses, including Virabhadrasana III , Parsvottanasana , Parivrtta Trikonasana , and more.

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    What Is The Difference Between Warrior 1 And 2

    The main difference between these two warrior poses is how the back foot is planted and where the hips face. In warrior 1 pose, the entire body faces forward while the back foot presses firmly into the ground. In warrior 2 pose, the hips open to the side of the mat and the arms open wide into a T-shape, with the front arm reaching towards the front of the mat and the back arm reaching towards the back. They are both core standing yoga poses that are used in many yoga flow sequences.


    Knee Pain In Warrior 2

    Typically, I approach poses from the ground up. But Of all the alignment cues in warrior 2, the bent knee is the most critical. The most common error in warrior 2 is allowing the front knee to collapse inwards. While it might not seem like a huge deal, it is. Why? When our knees are bent and weight bearing, they are at their least stable. Allowing the knee to roll inwards could lead to knee instability, pain and injury.

    The knee NEEDS to remain directly over the ankle. Perhaps, pushing more towards the middle-little toe edge of the foot. This bent leg is in external rotation so the glutes and outer thigh on that leg need to be firing. And, they cant do that if the knees is collapsing. Think about the front knee FIRST. Read on to find out tips to help.

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    How Do You Get Into Warrior 2

  • Start from Mountain pose; and take a big step back with one leg. Align the back foot with the short edge of the mat so that the toes point toward the long edge of the mat. The front foot is straight with the toes pointing forward.
  • Bend the front knee so that it is in a;90 degree angle above your ankle. Its very important here that the knee doesnt collapse to the inside since this would put a lot of stress on your meniscus. Instead,;the midline of the kneecap should be in line with the second or third toe. You can check your knee alignment if you place the index finger on the midline of the kneecap so that the index finger is in one line with the second or third toe.
  • Externally rotate the front thigh while you push the front leg forward and the back thigh backward. Externally rotate the back thigh as well. This stretches the hip flexor.
  • Bring your awareness on the back leg: It is often not sufficiently engaged. If the back leg is bent, the knee collapses to the floor. Instead,;keep the back leg straight and the back foot engaged;by lifting all the toes except the big toe.
  • Let your hip sink down while your heart rises up.
  • Raise your arms parallel to the floor. Externally rotate the arms first to open your chest. Maintain this openness in the chest and shoulders and just rotate the hands so that the palms face down. Pay attention to your back shoulder and dont let it collapse.;Bring your arms in one line;instead.
  • Learn proper Warrior 2 alignment with Barbra Noh on TINT.

    How To Do Virabhadrasana 3

    How To Do Warrior 1 Yoga Pose – Virabhadrasana 1 | Basic Yoga Pose for Beginners | ChriskaYoga
  • Stand with your feet together.
  • Keep your hands on your waist.
  • Shift your weight to your left leg and with inhalation slowly start lifting your right leg towards the back and start bending your upper body forward towards the ground.
  • Keep lifting your leg and bending forward to a level where your right leg and upper body is parallel to the ground.
  • Once your upper body and right leg are parallel to the ground, you can slowly start to straighten your hands towards the front to create one straight line. Keep your palms facing each other, you can spread your fingers.
  • Try to keep both the legs straight and hips parallel to the ground.
  • Hold the posture for 3-5 breaths to start with.
  • Exhale and slowly come back to standing position and repeat the same on the opposite leg.
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    What Are The Benefits Of Warrior 2

    Warrior 2 is a great yoga pose to;open the hips and the chest and shoulders;and can thus improve your breathing capacity and increase the circulation throughout the entire body.

    It also;activates the back muscles, in particular the;erector spinae. This is a group of muscles running on either side of the lumbar, cervical and thoracic spine. Their main function is to straighten the back and provide side-to-side rotation. Activating them in yoga poses like Warrior 2 supports their proper functioning and can therefore decrease the chances of back pain.

    Apart from that,;Virabhadrasana 2;strengthens the quadriceps, the adductors of the inner thighs, and the hamstrings. It is also highly effective for the gluteus muscles, which are responsible for the movement of the hips and thighs.

    Furthermore, maintaining the Warrior 2 yoga pose for a longer period of time can;increase stamina;and balance. Holding the body in the lunge position is a great workout for the core and stabilizer muscles and;tones the muscles;in the thighs and buttocks as well as in the abs and the arms.

    However, this pose does not only strengthen certain muscles, it also is a;powerful stretch for the inner thighs, the groin, and the chest. And since the feet are very active in this pose, it also;strengthens the ankles and the arches of the feet.

    There Are 5 Primary Warrior Asanas:

    • Warrior I The front knee is bent and the hips are turned forward with the arms raised.
    • Warrior II The front knee is bent and the hips are turned to the side with the arms parallel.
    • Warrior III Balancing on one foot, the standing leg is straight and the opposite leg is lifted with the arms reaching forward.
    • Humble Warrior The legs are the same in Warrior II, but the torso bows forward with the arms clasped behind.
    • Reverse Warrior The legs are the same in Warrior II, but the arms and torso reach towards the back straight leg.

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    Warrior Pose Ii Yoga Sequence Level Up Follow

    The extent to which one gets comfortable in the practice of Virabhadrasana II depends on the flexibility of the knees and the foot. And taking this flexibility and strength to the next level for more challenging poses depends on the practitioner. Given below are in sequence one could try after mastering the practice of Virabhadrasana II or Warrior Pose II.

    Use Warrior 1 In Your Yoga Practice

    How To Do Humble Warrior Pose â Brett Larkin Yoga

    Yoga is a fantastic workout not only for your flexibility, but also for your overall strength and stability. Incorporating the warrior 1 into your yoga practice opens the front of the hips and strengthens the legs. Try this short, at-home yoga series designed to strengthen your legs:

    Yoga For Leg Strength

    Warrior 1 Right Warrior 2 Reverse Warrior Warrior 3

    Downward Dog Plank Chaturanga Upward Dog Downward Dog

    Warrior 1 Left Warrior 2 Reverse Warrior Warrior 3

    Downward Dog Plank Chaturanga Upward Dog Downward Dog

    Chair Pose Hold 1 minute

    Eagle Pose Hold 1 minute per side

    Pigeon Pose Hold 30 seconds per side.

    Childs Pose Hold as long as you like.

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    Stretches And Opens The Front Of The Hips

    Warrior 1 stretches the muscles in your groin and hips flexors area as well as the lower leg and ankle. Rotating your hips forward as you press your leg back at an angle creates a long stretch along the muscles and connective tissues that surround your entire hip and lower back. If you learn how to do warrior 1, you learn a great hip stretch!

    Warrior 2 Foot Placement

    Many people are taught that in warrior 2 foot placement, the front heel and the arch of the back foot should align. Thats a great cue, for some people. However, again this is a blanket statement. If, as explained above, the knee rolls in we may be more prudent to allow more lateral width between the foot. Allowing the back leg to move more towards the long edge of the mat.

    One other tip regarding feet is similar to taking the feet wider, but taking the feet longer. In traditional alignment the thigh of the bent leg should be parallel to the floor. Personally, I prefer parallel-ish. Again, play with foot position. Experience the pose with the feet wider, and longer.

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