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Warrior II & Reverse Warrior II Tutorial


Warrior II Smthifield RI
Warrior 2 with Valerie

How exciting, now we are getting to some cool stuff! Get your camera ready you're poised to influence now! Today's focus is on two powerful and graceful poses: Warrior 2 and Reverse Warrior . Warrior 2 is a crowd pleaser for sure, it looks cool feels great and sounds awesome. There is a ton happening in these poses but here are the "meat and potatoes" of them.


Warrior 2 (Virabhadrasana II)


How to look cool doing it:

  1. Stand with feet wide apart, turn your right foot out 90 degrees (it points towards the front of your mat).

  2. Align your right heel with the arch of your left foot.. ish everyone is different so if you're a bit off its ok, so am I ;)

  3. Bend your right knee over the right ankle, thigh parallel to the floor. This sounds easy but its a game of finese, use your toes to wiggle worm your feet into a length that feels stable and your knee is about over that ankle.

  4. Stretch your arms out, parallel to the floor, palms down. Try to get them in line with your shoulders.

  5. Gaze over your front hand, keeping your torso even between the legs. If the class is exceptionally difficult resist the urge to raise the middle finger.

  6. Breathe deeply, grounding through your feet while extending through your fingertips. Whisper sweet nothings to yourself and when your shoulders start to burn whisper them to your neighbor to ease the tension. JK

Benefits:

  • Strengthens and stretches the legs and ankles.

  • Opens the hips and chest.

  • Builds stamina and concentration.

  • Shoulders will look mint for beach season.


Reverse Warrior (Viparita Virabhadrasana):


How to Execute:

  1. From Warrior 2, lightly rest your left hand on the back leg. It works like dead weight in a way to help open up the stretch.

  2. Inhale and lift your right arm up and back, gently arching your back. Emphasis on UP and then back. You should be able to breathe into both lungs.

  3. Keep the bend in your right knee, looking up towards your right hand.

  4. Ensure your chest remains open, and your side body elongates.

  5. Breathe deeply, feeling the stretch along your right side. Mmmm feels nice

Benefits:

  • Stretches the sides of the torso and arms.

  • Opens the hips and groin.

  • Enhances flexibility in the spine.

  • Looks super epic in sunset photos, you're a real Yogi now.


"It's funny how all my problems tend to drift away while my shoulders burn in Warrior 2" - Vince


You are ready. Sign up for a Flow & Balance class


Warrior 2 and Reverse Warrior are about finding balance between strength and flexibility, effort and grace. As you practice these poses, remember to stay present and connected with your breath. For any questions or to deepen your practice, join us in our next class at Phoenix Rising. Our instructors are here to guide you through every pose with care and expertise. Let's keep growing stronger together!



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