Half warrior Ardha virabhadrasana variation

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This posture stretches your main hip flexors (the iliopsoas), one of the key muscle groups for maintaining a healthy lower back.

1. Start standing on your knees at hip width and then take a big step forward with the right foot, keeping your left knee on the ground; square your hips forward and place your hands on your right thigh, fingers forward just above your knee as shown in Figure 22-10a.

2. As you exhale, sink your hips forward and down as Figure 22-10b demonstrates.

Be sure to keep approximately a 90-degree angle with your forward leg.

3. As you inhale return to the starting position in Step 1.

4. Repeat Steps 2 and 3 three to four times and then stay in Step 2 for six to eight breaths.

5. Repeat Steps 1 through 4 the same sequence on the left side.

Figure 22-10:

Half warrior variation.

Figure 22-10:

Half warrior variation.

Warrior Variation

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Lessons In Gnagi Yoga

Lessons In Gnagi Yoga

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