Skip Nav
Healthy Recipes
6 Ways to Make Chinese New Year a Healthy Celebration
Healthy Recipes
12 Smoothies That Satisfy Intense Chocolate Cravings
Healthy Living
12 Women Who Will Make You Want to Do the Tone It Up Workouts

How to Make Warrior 2 Pose Easier

Transform Your Warrior 2 Pose With 1 Tip

While I love Warrior 2 Pose, I used to find myself feeling tight in my front quad with a rushed breath, desperately wishing it was over. However, I received one little instruction from yoga teacher Kate Mak at the Wanderlust Festival in Whistler, British Columbia, Canada, that has taken the edge off and helped me stay in the pose (comfortably) for much longer: tip your torso back over your hips.

Often in class, Kate sees her yoga students tilted toward the front of their leg, making the front quadricep work way harder than it needs to! Here's how to make this powerful shift in your practice:

  • Begin on your hands and feet in Downward Facing Dog. Step your right foot forward between your palms, and come into Warrior 1.
  • After creating a strong base with your feet and legs, extend your arms out in T position as you rotate your torso to the left, coming into the Warrior 2 pose. Ideally you want your front thigh to be parallel to the ground, and your right knee directly over your right ankle. Press into the outside edge of your left foot to prevent you from collapsing into your arch. Make sure your shoulders are stacked directly above your pelvis.
  • Work to evenly distribute the weight in your body between your front and back legs. From here, gently pull your hips toward your back leg, so your torso is balanced right over your hips. Kate says that imagining your back foot is 10 pounds heavier can also make this shift feel natural and fluid.
  • Once you're in your full expression of Warrior 2, gaze past your right fingertips. Hold for five breaths, then return to Downward Facing Dog. Step your left foot forward, and do this pose on the other side.

When your body is balanced and aligned in Warrior 2, the muscles will stop holding on so hard. You should find that any tension, pain, or tightness in your front leg dissipates. Try it out in your next class!

Source: Louisa Larson Photography

Around The Web
5 Stress-Busting Yoga Poses You Can Do At Your Desk
Postworkout Mistakes and How to Avoid Them
How to Pack the Perfect Gym Bag
Surprising Workout Tips
Exercises For a Natural Breast-Lift | Video
8 Week Plan to Go From Walking to Running
Stretches to Do in Bed

POPSUGAR, the #1 independent media and technology company for women. Where more than 75 million women go for original, inspirational content that feeds their passions and interests.

Join The Conversation
Latest Fitness
X