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Technique Tuesday - Warrior 1 Part 2

May 31, 2022

Welcome back to week 2 of our Technique Tuesdays! Today we are exploring another way to use this foundational pose, Virabhadrasana 1 or Warrior 1 pose.

This is a pose used on its own, but also as a transitional posture in so many yoga practices, but it isn't often that we slow down and just practice this, and see what feels comfortable for our own bodies. 

See last week for the main way that this pose it taught, and be sure to check out next week for a Chair yoga variation as well for even more accessibility! Yoga really IS for EVERY BODY!!

We're modifying this pose today to assume that perhaps you have sore hips or knees, or maybe your balance isn't very good with feet placed far apart - this is SUPER common! And it's why we are exploring it today.

Today we start in Tadasana, or standing pose. Grounding down through your right foot, step back in 1 or 2 little hops with the left foot about 2-3 feet, placing the left heel down and toes out at about 45 degrees. Only space feet as far apart as is comfortable for knees and hips - the further apart, the more bend in the front knee and more flexion and extension in the hips. Place the feet closer to reduce tension.

Keep hips, abdomen and shoulders facing forwards, lightly engaging your abdominals and slightly tilting the pelvis under so that you aren't sinking into your lower back.

If your low back isn't very comfortable in this pose, try to lift the back heel, still intending it toward the ground, but by having the heel up, the leg is extended straight back from the hips, instead of slightly twisted from the hip, this can reduce low back pressure. Technically this is called Crescent Lunge, but if it works for you, this can be your variation of Warrior 1!

Hands can be at heart's centre or overhead. Some prefer to even keep hands on hips for added balance.

Ground down through feet, hips, relax shoulders and jaws.

Take a few breaths here, then when you're ready, look forwards, step back to the top of your mat into Tadasana. Take a few breaths, and try on the other side.

Notice how you feel on one side versus the other! There is usually a difference between the sides. Don't force, listen to your body.

See you here next week for part 3, and be sure to check out our store to see our AnyTime Studio memberships, as well as when we have our live online classes to try this out in real time! See it all here: 



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