Warrior Two

Benefits:
  • Increases hip mobility
  • Improves shoulder strength and stability
  • Improves core and lower body strength
Cues:
  • Start in a runner's lunge
  • Turn your left foot to a 90° angle so that the outside edge of the foot is parallel to the short side of the mat
  • Have the heel of your right foot lined up with the middle of the arch of your left foot 
  • Keep a strong bend in your right knee bringing it towards a 90° angle
  • On an inhale bring your left arm up and back at the same time as raising your upper body and reaching your right arm up and forward
  • Your arms are extended straight from the shoulder sockets like airplane wings 
  • Your spine should be long from the tailbone to the crown of the head
  • Your front foot and knee should be pointed straight forward and you should be able to see your toes in front of your right knee
Common Errors:
  • The lead foot and knee are not pointed straight forward
  • The arms are not in line with the shoulders
  • ​The back foot is not grounded into the mat
Modifications:
  • ​If you have shoulder pain you can allow the elbows to bend
  • You can adjust the angle of the front knee
Cautions:
  • Shoulder pain
  • Neck pain
  • Hip pain
  • Knee pain
Alternative Poses:

Anatomy

Lengthening:
Stengthening: