Part II – Be Strong: The Great Warriors

The Warriors of yoga are definitely the most classic and remembered yoga asanas. These poses are not so easy especially when they are included in a yoga flow.

I personally love to teach these poses because it gives total work out to the body. The requirements are not so easy that you need to engage every part of your body.

Warrior I / Virabhadrasana I

Warrior I

Key Points:

  • Stand in Tadasana
  • Tuck in the tailbone and suck in the belly.
  • Slowly step the leg backwards. Both Heels should be grounded on the floor.
  • Relax the shoulders, gently raise hands up and look up.
  • Knee should be directly above the ankle.
  • Legs are firm and stable.

Make it a ‘Humble’ Warrior to stretch the hip flexors. Try to rest the forehead on the floor and raise the arms up towards front.

Humble Warrior / Baddha Virabhadrasana

Humble Warrior

Key Points:

  • Stay in Warrior I
  • Interlocked the fingers behind. Inhale, gently look up and open the chest.
  • Exhale, slowly bend forward.

 

Warrior II / Virabhadrasana II

Warrior II

Key Points:

  • Stand in Warrior I
  • Slowly open the arms to the side.
  • Remain tuck in the tailbone and suck in the belly.
  • Relax the shoulders, gaze to hands.
  • Knee should be directly above the ankle.
  • Legs are firm and stable.

Reverse Warrior II to stretch the sides, front and back of the body.

Reverse Warrior / Viparita Virabhadrasana

Reverse Warrior

Key Points:

  • Stand in Warrior II
  • Inhale, slowly walk the hand towards the foot and raise the other hand over the head.
  • Exhale, bend backwards as comfortable as possible.
  • Gaze on the hand over the head.

 

Warrior III / Virabhadrasana III

Warrior III

Key Points:

  • Stand in Warrior I
  • Inhale, slowly move the chest and hands over the knee
  • Exhale, gently balance and gaze on the hands.
  • Remain tuck in the tailbone and suck in the belly.
  • Maintain breathing in and out.

You can either point or flex the toes. To make it more fun, square the hips!

 I will definitely make a part III of this article. God bless us all! Namaste.

Mark Louie Maycong