How to do Warrior II (Left Forward)

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Difficulty: Easy

Impact Level: Normal

Target Body Parts: shoulders, calves, glutes, quadriceps


Start in a standing position Take your elbows up to shoulder height with fingers touching in the center. Jump your feet out wide ensuring the whole of your foot is firm to the ground and at the same time extend your arms until your hands are at shoulder height and your fingers reach in opposite directions with the palms down. Turn your left foot to point directly to the left hand side. Pull your belly button to your spine to active your core and gaze over your left hand. Bend your left knee until it comes over your left ankle. Stay there for 3-5 breaths. To come out, straighten your left leg, turn the left foot back in line with the right and jump back to center, bringing the fingertips back to center and then release arms by your side.

A common mistake is to allow the left knee to turn inwards which puts pressure on the knee ligaments and can cause injury. To avoid this, ensure the left foot is aligned to the side of the mat and direct the left knee towards the little toe of the left foot.

How to make Warrior II (Left Forward) easier

Having a shorter distance between your feet and staying higher in the lunge is an easier option for this pose.

How to make Warrior II (Left Forward) more challenging

Walk the left foot further out in front so when you bend the left knee to come over the left ankle you are deeper in the lunge. Go until the left thigh is parallel to the floor. Hold for 10-20 slow breaths.

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