We have already seen in detail the Warrior 2 position , a position that is part of the Warrior cycle ( Warrior I ,2,3), yoga asanas that activate the whole body and work on the strength of the legs, abdomen and arms.
In this sequence we propose some variations that allow us to make the asana even more intense, working on lengthening the bust, expanding the back and strengthening the posterior muscle chains of the legs.To know more: mademoiselle-dentelle.fr
How it is done
Get on the mat with your legs about one meter apart and with your hands in prayer in front of your chest. Turn your right foot to the right, open your hips, spread your arms outwards with your palms facing the floor, relax your shoulders keeping them away from your ears and look towards the back of your right hand. Then bend the right knee to ninety degrees, bring the pelvis towards the ground in line with the knee. The shoulders are open and soft, the chest well expanded, the back well aligned with a slight retroversion of the pelvis.
The Overthrown Warrior
To enter the first variant, rotate the palms of your hands upwards and bring your gaze back to the front to relieve the cervical vertebrae . Now slide your left hand into the crook of your left knee or calf , stretch your right arm back, looking at your left foot. Or you can experiment with the variant by looking upwards, in order to open the chest well and work on the back.
The Useful Warrior
Now interlace your fingers behind your back, bend your right knee well and go down with your pelvis stretching your left leg and keeping it straight and raising your arms upwards behind. You can stay for five deep breaths and then repeat everything on the other side.
Repeat everything on the other side!
Come back with your legs extended outstretched on the mat. Turn the toes of your left foot to the left, open your hips, spread your arms outwards with your palms facing the floor, relax your shoulders keeping them away from your ears and look towards the back of your left hand. He bends his left knee to ninety degrees and lowers his pelvis towards the ground keeping it in line with the knee. The shoulders are open and soft, the chest well open, the back well aligned with a slight retroversion of the pelvis.
The Overthrown Warrior, left side
Then rotate your hands up and bring your gaze back to the front to relieve the cervical vertebrae Watch Now: youtube.com. Now slide your right hand into the crook of your knee or right calf, stretch your left arm back and look at your foot, working on the side opening of your side. Or you can experiment with another variant by bringing your gaze upwards, in order to open your chest well and work on your back.
The Humble Warrior, left side
Now interlace your fingers behind your back, bend your left knee well and go down with your pelvis stretching your right leg and keeping it straight and raising your arms upwards. You can stay for five deep breaths, then lift yourself straight up with straight legs and conclude your practice.
