Be a Yoga Warrior

<p style=”text-align: center; “><img src=”https://sites.psu.edu/zmcrcl/files/2017/02/warrior1-2-3-1x0etyt.jpg” alt=””><br></p><br><p>The Warrior II posture, ‘Virabhadrasana ’ in the <a href=”https://www.yogajournal.com/yoga-101/types-of-yoga/vinyasa-yoga”>vinyasa yoga</a> warrior series, helps you cultivate the strength needed to be a spiritual warrior. A spiritual warrior knows how to maintain a calm and equanimous mind and move towards liberation against all obstacles. How you enter into the pose physically and mentally is almost as important as the pose itself. Below is how to incorporate Warrior II into your yoga practice and the fundamentals of warrior II pose: <br><p><strong>Directions</strong></p><p><strong>Preparation</strong><ul><li>First, settle in. Come to the front of the body and bring the hands to prayer position. Inhale chant one OM out loud. </li><li>Drop your hands by your side in Samasthiti or equal standing pose. Here draw the belly in, release the shoulders. Close the eyes and drop the mind inward for a moment. Feel your body and feel a sense of peace or interconnection. Feel the ground and the sky above meeting at the heart center. Begin to sense the energy field of the body. Slowly open the eyes. </li><li>Come to the front of the mat and begin with <a href=”https://www.jasonyoga.com/2015/03/13/sun_salutations/”>Surya Namaskar A</a> (Sun Salutation A). Repeat the full series 3 times. </li><li>After Surya Namaskar A, you should begin to feel a fire in the body, a light of knowledge. We are going to take that knowledge and move it into the practice of warrior I and II. </li></ul><strong><p><strong><br></strong></p>Warrior I Transition Into Warrior II</strong><br><br></p><p><ol><li><strong>Warrior I</strong>: From <a href=”https://www.pocketyoga.com/pose/downward_dog”>downward-facing dog</a>, inhale as you step the right foot between the hands as you turn the left foot out.</li></ol><br><p style=”text-align: center; “><img src=”https://www.yogajournal.com/.image/ar_16:9%2Cc_fill%2Ccs_srgb%2Cfl_progressive%2Cg_faces:center%2Cq_auto:good%2Cw_620/MTQ3MTU3MTIzNjI3NzU0OTU4/3hp_288_07_bjk2.jpg” alt=””><br></p><br><ul><li>Come onto your fingertips. Send the right knee over the ankle. Press down through the left heel. </li><li>Inhale, bring the torso upright. Lift the torso and draw the belly in. Bring the hands in prayer. Bring the hands up straight overhead, palms stay touching, gaze at the thumbs. Count to 5</li><li>Pivot over to the left side. </li><li>Press back with the right leg, left leg bends and inhale as you raise hands up again. Count to 5.<br><br></li></ul>&nbsp; &nbsp; &nbsp; 2. <strong>Warrior II:</strong> From Warrior I, open the arms, check your alignment by:<br><br></p><p style=”text-align: center; “><img src=”https://www.verywellfit.com/thmb/QnL1gfiA-JfTD9KvR2Q_XUhzEVY=/768×0/filters:no_upscale():max_bytes(150000):strip_icc()/Verywell-03-3567198-Warrior2-598a10d4d963ac0011fc9d72.gif” alt=””><br></p><br><p><ul><li>Holding the hips, dropping the hips, square them towards the side of the room. </li><li>It might feel better to lessen the bend. As you feel more comfortable you can deepen that bend in the front leg.</li><li>Reach the arms as far you can go. </li><li>Gaze at the left fingers.</li><li>Never push the knee past the ankle as this can cause injury.</li><li>Lift the ribs away from the hips</li><li>Count to 5 in Warrior II. </li><li>Inhale and straighten the front leg. </li><li>Pivot to the other side. The front foot points toward the front wall while the back foot is parallel and faces the front leg. Hips stay facing the side of the room. </li><li>Bend the knee, making sure it doesn’t pass the ankle, and count to 5 again. </li><li>Swing the hands down to the mat. Take a vinyasa and end in a downward dog pose. Come to sitting and then release and rest in <a href=”https://www.verywellfit.com/corpse-pose-savasana-3567112″>corpse pose</a> for a few minutes. </li><li>Roll up to sitting slowly and chant OM hands in prayer pose. </li></ul></p></p>

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