Warrior 2 Series - Australian School of Meditation & Yoga | ASMY

Warrior 2 Series

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Based on Warrior 2, this series of movements helps to open the hips and chest. It creates space in the lower back and waist and enhances our breathing. It is also strengthening for the legs, hips, spine and shoulders and feels GREAT.

Start in Warrior 2

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The feet are wide apart and the front foot is facing towards the end of the mat. The front knee is bent with the knee directly above the ankles and facing straight ahead. The pelvis opens wide towards the side of the mat with the back foot slightly angled inwards. The arms are wide, the shoulders  in line with the hips and we turn our gaze towards the front arm. Breathe in and feel the lightness of the pose as you lengthen your torso upwards, breathe out and feel the support of your firmly planted feet. On another breath in feel the expansion of the pelvis and shoulders and on the outward breath soften into your base. Continue for 2 -5 breaths.

 

Move into Exultant Warrior

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From Warrior 2 lower your back arm down your back leg and raise your front arm. Lengthen through the side of your body creating lots of space for your lungs and internal organs. Keep your spine lengthening as you ease down the back leg. Stay for 2 – 5 breaths

 

Move into Extended Side Angle Pose

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Come back to Warrior 2 and lean towards the front leg as you align the side of your spine with your back leg and extend your arm up over the ear in the same line.  With every inward breath enjoy that feeling of energy spreading along the side of the body from the back ankle right up into the finger tips and on the outward breath hold strong and steady with the weight evenly balanced between both feet and all four corners of the feet. Stay for 2 – 5 breaths

 

Lastly come into Extended Triangle Pose

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Raise back up to Warrior 2 and straighten your front leg. Tip with a straight spine from the hip crease towards the wall in front and raise the upper arm in line with the lower arm. Appreciate the expansion of the chest and decompression of the lower back with every inward breath and the strong support from your base on the outward breath. Stay for 2 – 5 breaths.

Repeat on the other side and finish with a Standing Wide Leg Forward Fold

 

 

By Vrndavan Dasi

Founder and Principal of Veda Yoga Teacher Training