Warrior 2 is the most active (and surprising) posture of the bunch, but with proper technique, it can have huge benefits on a tight upper back or closed-off chest. As you lay the foundation for this pose, bring awareness to your shoulders and arm placement.
- Begin in Downward Facing Dog, step your right foot forward between your palms, and come into Warrior 1.
- Extend your arms out in T position as you rotate your torso to the left, coming into Warrior 2. Ideally, your front thigh should be parallel to the ground and your right knee directly over your right ankle. Make sure your shoulders are stacked directly above your pelvis.
- Extend your arms out in a straight, long line, reaching toward the front and back of your mat. Gaze past your right fingertips, holding for five breaths.
- To give the center of your back extra attention, focus on rolling your shoulder blades up and back. You should feel a big opening in your chest as you actively attempt to pull your shoulder blades together.
- Cartwheel your hands to the mat, and step back to Downward Facing Dog. Step your left foot forward, and do this pose on the other side.