How To Do WARRIOR POSES One, Two, Three | Yoga for Beginners

Transcript

[Music] breaking down the warrior poses of yoga welcome back to live free TV my name is Sarah Kerr Kony live free warrior and that's not one of the postures we're gonna break down today there's nor no breaking down of the free warrior that's what you do day in and day out so legs that in these where your postures we're going through a warrior one or your two and warrior three to begin find a downward-facing dog we're gonna be breaking down the right side in a warrior one you step the right foot near the right hand back heel comes down towards the floor and your foot is pointed at a 45-degree angle towards the front left corner of your map there is some space between your heels so get that base set up first before you rise now as you bend the right knee you can start with your hands to your right knee then lastly arms will extend up overhead energized out through the fingertips right in palms face towards one another in your mind you're rotating that left hip forward right hip back the hips don't have to square forward but perhaps with time they start to rotate in that direction this posture is actually a little bit of a backbend so you can lift up in the upper back your thoracic spine and then you breathe gaze is straight forward [Music] as you break down a warrior - let's start in a downward facing dog similarly in this one I like to step the feet together first the right foot steps between the hands right in the middle the back heel comes down now as you're setting the feet up the right heel aligns with left inner arch the right knee bends and in this one as you rise them up you're now opening the torso in the chest towards the long edge of the mat arms extend out nice and long wide here's a tip flip the palms up let the shoulders drop down and try and keep that engagement in the upper back and then flip the palms back down facing towards the mat okay this knee the front knee is going to want to rotate in we have some tight inner hips a lot of time so you got to work to keep that right knee over the ankle and then see what happens with your arms right maybe they get a little lazy maybe they're not straight extend energy cut word from them gaze is over the middle right finger and you breathe as you're working to our last one warrior three once again from a downward-facing dog then step the right foot between the hands or in the middle of your mat modification in warrior three we do this one on one leg typically quite start with that left leg lifted and take a peek back and see that your left toes are pointed down towards the mat on the floor you want to see that this left leg is straight oftentimes I see this in a class you want to keep that left leg straight toes pointed down then we put the focus on the spine s'okay to have a bend right knee to start in the beginning but keep that back leg extended and your spine nice and long this is option a to have your fingers down towards the floor option B you're extending the arms out in front of you palms face towards one another now an in-between modification you can also take the arms by your side this one's known as bird pose but the real warrior three arms are out in front that's breaking down the basics of warrior one warrior to warrior three my name is Sara Caponi live free warrior bring to you the warrior pose break down