Guest Author - Nancy Welker
I love to write about the easiest Yoga poses because that makes this beautiful art available to so many more of us! This asana is a slight but significant variation on the Warrior I pose, with the main difference being the arm placement. You can flow very gracefully from Warrior I into Warrior II, adding to the stretch and challenge you give to your muscles.
Benefits:
Practicing this asana strengthens and stretches the legs, ankles, shoulders and arms. This pose also expands the chest, helping you to breathe more deeply. All of the Warrior poses carry with them a very Yang (masculine) energy, and are all about graceful power. The Sun is said to be the source of all things male, so it is logical that performing Warrior II outdoors has a very special quality to it.
This a pose that can give you that last minute surge of confidence before you leave for a job interview, important meeting – or even before getting married!
Instructions:
1. Begin in Mountain Pose.
2. Step your right foot to the right approx. 2 to 4 feet.
3. Turn your right foot out 90 degrees and then your left foot in 45 degrees. Make sure your right heel is aligned with the middle of your right foot. At this point, your shoulders should be facing forward on the same plane as your legs.
4. Tuck your tailbone under to avoid arching your lower back. This is very important to avoid strain and discomfort.
5. Inhale as you raise your arms to shoulder height, palms facing down.
6. Relax your shoulders down and back, away from your ears.
7. Exhale as you bend your right knee until is directly over your right ankle. The right knee should be facing the same direction as the toes.
*Be sure your left leg is straight, and the soles of your feet are in constant, even contact with the ground.
8. Turn your head to the right and gaze out over the fingertips of your right hand.
9. Hold the pose from 30 to 60 seconds. Longer if you are comfortable.
10. To come out of Warrior II, exhale as you lower your arms to your sides and straighten your right leg. Return to Mountain Pose.
11. Repeat steps 2 to 10 for the other side of your body to complete this asana.
Modifications:
For a more intense stretch in the arms, rotate your arms and hands until your palms and the inside of your elbows face the sky. While maintaining the rotation of your arms, use your wrists to turn your palms toward the ground.
When your arms become tired, you can place your hands on your hips as soon as you get tired, or if you have difficulty raising them at all, begin with your hands placed on your hips. With your hands in this position you should focus all the energy toward your center.
If you find it difficult to balance, you can begin with your back facing a wall with both heels against the wall for support. If you’re outdoors you’ll need to find a nearby structure or a sturdy fence. Step your right foot forward 2 to 4 feet and turn your left foot out so the left side of your foot is against the wall to provide stability for the pose. Then perform the pose as described in the above instructions, except place your hands on your hips instead of raising your arms to shoulder height.
To avoid arching the lower back, tuck your tailbone under. Make sure that the hip of your back leg does not rotate forward. Your arms, shoulders, hips and legs should all be on the same plane. Keep your bent knee directly over your ankle to avoid overextending your knee.
Visualization
As you hold Warrior II Pose, you should feel strongly rooted, with both feet sending up the energy to your body. Try to visualize your legs as pillars of strength that support you as you expand out your chest and your extended arms. For those of you with your hands on your hips, bring the energy into your core.
Asana links at bottom of article:
Mountain Pose
Warrior I Pose
Yoga Simple and Easy
