The Joy of Exercise

Neutral Warrior II

From Tadasana, step the feet 4-5 ft (1.2-1.5 m) apart, feet pointing forwards, place the hands onto the hips and sense your neutral pelvis and spine. Place even pressure through the feet and sense the balance of the body between right and left sides. Pull up lightly on the kneecaps, making sure not to jam them back, and sense the front and back of the legs working. Squeeze the buttocks gently and draw the navel toward the spine, activating a soft Abdominal girdle of strength.

1. Activate the Thoracic girdle, drawing the shoulders down away from the ears, creating length in the neck.
2. Slightly tuck the chin, extend through the crown of the head, elongating the spine.
3. Find a soft point of focus, facial muscles relaxed, jaw soft.
4. Hold for 5 breaths and release back into Tadasana.

Warrior II (Virabhadrasana II)

From Neutral Warrior:

1. Turn the left foot to the side wall, align the heel of the left foot with the arch of the right foot; notice how the right side of the pelvis rotates forward out of its neutral plane.
2. Turn the right foot slightly in to help facilitate this rotation, and allow the pelvis to stay here.
3. Inhale, lengthen the waist and raise the arms in line with the shoulders. Keep the upper torso facing to the front while maintaining the natural rotation of the pelvis.
4. Exhale, slide the shoulders down away from the ears.
5. Inhale, lengthen the waist to prepare.
6. Exhale, simply bend the left knee, slowly sinking the pelvis towards the floor and keeping the torso upright. Take your time with this. Make sure the left knee is in line with the ankle and the body is central. Sense even weight distribution between the right and left feet.
7. Inhale, tuck the chin into the throat; looking over the left fingers, find a point of focus and breathe deeply and evenly, as this pose uses a lot of energy. Hold for 5-8 breaths.
8. Inhale, release back to Neutral Warrior, neutral pelvis.
9. Repeat other side.

Warrior II invigorates the entire body, building heat and strength, increasing the circulation and heart rate. Holding this posture builds determination and will. The shoulders and arms are toned and the legs, in particular the thighs, ankles and feet, are strengthened, establishing a firm foundation and sense of grounding.

Parsvarkonasana

Starting in Warrior II:

1. Inhale, reach through the left fingers, extending the body to the left.
2. Exhale, navel to spine and take the left elbow to the left knee. Raise the right arm over the head, palm facing to the floor. Extend through the upper arm, creating one long line from fingers to the toes of the right leg. Draw the shoulders down away from the ears, creating length in the neck. Be sure to maintain activation of all three girdles and breathe into the pose. Check your alignment, left knee above left ankle.
3. Inhale, tuck the chin, and if comfortable turn the head to look to the ceiling under the right armpit; otherwise keep the head looking forwards.
4. Find a point of focus with a soft gaze, relax the jaw and facial muscles.
5. Hold for 5 breaths.

Inhale and release, moving through Warrior II and coming back to Neutral Warrior.

Repeat on the other side.

This pose stretches the sides of the body, creating length in the torso and shaping the waist. The abdominal and back muscles are strengthened. It elongates the spine, and builds endurance and stamina in the legs and lungs. The heart rate is increased and the metabolism is given a boost.

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Category: Exercise, Fitness, Relax, Workout, Yoga

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