Warrior Two is one of my favourite poses. It is a great pose to put into a standing sequence during class. It feels great to open the hips and chest from a standing position. I also find it empowering as it opens the lungs to help us breathe better.
The benefits of this pose:
- opens the hips, groin, chest and lungs
- strengthens the legs including the thighs
- improves respiratory systems and circulation
- stimulates the inner organs
- develops balance and helps us feel more grounded
When you start yoga, your Warrior Two will look different as you progress compared to someone who has done yoga for a number of years. How? This position stretches the legs and opens the hips. There is a lot of progress here from a beginners yoga class. The more we stretch (with patience), the more we can delve into the poses and go deeper.
I have beginners look at advanced yogi’s and ask why their pose doesn’t look the same. The simply answer is time with lots of practice! You wouldn’t expect to pick up a tennis racket first time and play like Roger Federer. Don’t get frustrated; just be present and breathe. The muscles will begin to go deeper into poses with time. This is a very energising pose and that’s why it feels so good. I also try to do Warrior Two in my morning classes to get everyone to breathe and seize the day!
Alternatives & Tips:
- Bend your front knee either behind the ankle or directly over the ankle, but never past the point of ankle
- Back foot can come to a 90 degree angle, but try to take the toes to face more towards the front of your pose
- Hands parallel to floor. Take a deep breathe in, find length in your body and as your exhale, relax the shoulders and maybe sink more in the legs.