The second warrior pose has the same benefits as the first, but it also strengthens and shapes the legs, relieves leg cramps, brings flexibility to the legs and back, tones the abdomen, and strengthens the ankles and arms.
1. Begin as for the warrior 1 pose, but keep your upper body facing forward as you bend your left leg into or close to a right angle with the floor.
2. Lift both arms straight out to form a "T" shape with your body. Look toward your left arm. Keep your shoulders down.
3. Hold the pose for at least a few breaths, return to the starting position, then repeat on the other side.
4. Yoga Adventure: Combining warrior 1 and warrior 2 into vinyasa, or a flowing sequence, is a great way to get your heart pumping and to energize your body and mind for a challenging day. Begin in the mountain pose, then flow into warrior 1 according to the earlier instructions, then rotate your torso and bring your arms down into the warrior 2 position, then flow back into the mountain. Repeat as many times as you like. Once you've combined these two, add warrior 3 and the lightning bolt pose to the sequence, flowing from warrior 1 to warrior 2 to warrior 3 to lightning bolt back to tadasana, then starting all over again. What a way to wake yourself up in the morning! Keep the movements flowing and full of energy. This warrior vinyasa is a real confidence builder.
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