Warrior Pose
The warrior pose is split into 3 different poses. They are warrior I, warrior II and warrior III. This pose can be performed by beginners.
Warrior pose I
Stand straight up with your spine erect. While exhaling, bring one foot out approximately 4 feet apart. Your upper body should be in line with your hips and your legs should be extended wide away from your hips.
Warrior Yoga Pose
Raise your hands above your head and join them together. Turn your right foot out in a 90o angle to your left. Bend your right knee and twist your body to the right (exactly the same side as the foot). Your hips, groins, and your torso should be facing the right side of your body. Your right thigh should be parallel to the ground and the knee should be right above your feet.
Bend forward as far as possible and bend your torso backward. Do not move your left leg from its position (your toes of your left leg should be pointing forwards). You should be able to feel the stretch along your torso, abdomen and legs.
Remain in this position for 30-60 seconds and return to the normal position by turning your body back to normal first, followed by your leg and then bring your arms down. Bring your legs together and repeat the same with the other leg.
Benefits of the warrior pose I
- This pose stretches the arms, legs, abdomen, torso, lungs, chest and groins.
- It strengthens almost all the muscles of the body especially the arms, legs and the back.
- Therapeutically this pose is known to cure sciatica
As a beginner, start by bending slowly and lift your pubis towards the naval and extend the tailsbone towards the floor.
Warrior pose II
The warrior pose is exactly similar to the pose one. The difference is that you do not twist your body and you extend your arms outward and align them along your shoulders. Your arms should be perpendicular to the body and parallel to the floor.
Warrior Yoga Pose
You have to turn your neck and head in the same direction as your foot. Your thighs should be firm once you are in position. Keep your torso straight and press your tailbone towards the pubis.
Remain in this position for 30-60 seconds and return to the normal standing position.
Benefits of the warrior pose II
- This pose stretches the shoulders, arms, legs, chest and lungs.
- It strengthens the legs and stimulates the abdominal organs.
- It also increases the stamina.
- Therapeutically this pose relieves backache, carpel tunnel syndrome, osteoporosis, sciatica and infertility.
As a beginner, make sure your body is firm in this position and you can move quickly while spreading your leg away.
Warrior pose III
The warrior pose III is different from the other warrior poses and is performed by practitioners at the intermediate level.
Warrior Yoga Pose
Stand straight and while exhaling bend your body forward (your body should resemble and straight 7). Exhale and step your left foot backwards. Your leg should be raised straight behind you and it should be in line with your spine and hips. Ensure your toes are pointing downwards and not sideways.
Be steady avoiding any movement of your torso. Extend your arms straight before you and join your palms together. Except the leg that is resting on the floor, your entire body should be parallel to the floor.
