How to do Warrior II (Right Forward)

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Difficulty: Easy

Impact Level: Normal

Target Body Parts: abs, shoulders, 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 right foot to point directly to the right hand side. Pull your belly button to your spine to active your core and gaze over your right hand. Bend your right knee until it comes over your right ankle. Stay there for 3-5 breaths. To come out, straighten your right leg, turn the right foot back in line with the left 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 (Right 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 (Right Forward) more challenging

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

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