If you ever take a yoga class, by either myself or someone else, chances are you are going to do Warrior 2 Pose. Let’s talk about how to do it correctly.
Benefits of Warrior 2 Pose
- Promotes balance
- Strengthens legs and core muscles
- Stretches hips, hamstrings, hip adductors
- Encourages an open position of your chest and shoulders
How to do Warrior 2 Pose correctly
- Begin in Mountain Pose. Inhale.
- Exhale. Step backwards with one foot while bending your front knee ~45-90 degrees (whatever you are able to tolerate). Point your toes on your back foot outwards ~30-45 degrees. If you draw a line from your front foot to your back foot, your front foot should meet the middle of your back foot.
- Inhale. Extend your hands in front of you/behind you at heart-level. Your hand on the same-side as front foot reaches forward toward the top of your mat. Your hand on the same-side as your back foot reaches behind you. Reach in both directions, activating both of your arms.
- Take a few cycles of breath here while deepening your positioning into the pose. Bend your front knee more and more, keeping in mind to keep your knee directly over your ankle. You should be able to see your foot. If you can’t, move your knee out towards the side of your mat. Both legs should be energized- give yourself a cue like you are trying to tear your mat in half.
- When you’re ready to come out of the pose, inhale. Lift your back heel to point your toes toward the top of your mat while simultaneously reaching arms above your head.
- Exhale. Step your back foot forward and return to Mountain Pose.