Peaceful Warrior has the same exact form as Warrior II, except the arms are different and your back is arched. Remember to engage both legs to distribute your weight evenly. Tip: Focus on keeping your front leg bent at a 90 degree angle to get the most out of this pose. The goal is to slowly build up your strength to hold these poses for longer periods of time. Warrior 2 Modification: Again if your arms are tired place them on your side and get out of the pose if you have to. Don’t let your front leg lose the bend! Try to sink deeper with each exhale and ground through both feet.Let your gaze fall over your right fingertips.Ground your back foot at an angle as you open your body up to the left side of the room and sweep your arms from above your head to straight out and shoulder height.The transition from High Lunge to Warrior II is an all time favorite because of how fluid the movement is, and will give you thighs a good burn! Tip: Engage your core super tight to avoid arching your back and to take all the focus off your burning thigh muscle! 4. Gradually build up your time holding the pose to 30 seconds. If you need to, hold the pose for a shorter period of time. High Lunge Modification: If it hurts you to hold your arms that long place them down at your side. Push through your back heel and extend through your arms as your deepen into your front knee.Ground your right foot with your front knee bent as you rise up into High Lunge.Bend your right knee and curl it into your chest and then place your foot between both hands.High lunge is a great pose for building leg strength, and according to Yoga Journal, it is very effective in relieving pain related to sciatica as well. Tip: Engage your lifted thigh and core as much as you can to avoid straining your back and putting extra stress on your hip flexor. Three Legged Dog Modification: If it is difficult for you to hold your leg in the air keep it on the ground and hold downward facing dog for the same amount of time. Remember to hold three legged dog for 30 seconds.You will feel a big stretch in your glutes and hamstrings in this pose.Really push the leg in the air higher and higher as you ground through your foot on the mat.Make sure to engage your core in this pose so all the weight doesn’t fall onto your arms.From plank, push back into your Downward Dog as you simultaneously lift your right leg high up into the air.Instead of coming into regular Downward Facing Dog, we are going to put a twist on it to challenge your strength! It will work more or your core and make the time go by faster! Tip: If it’s mentally hard for you to stay in a static plank, try shifting your weight from side to side in dips or forward and back. Slowly build up your strength to 30 seconds and continue to challenge yourself by increasing it to 1 minute. Plank Modification: Place your knees on the ground if this pose is too difficult.
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