Peaceful Warrior (Viparita Virabhadrasana) - Everyday Poser

Transcript

hello posers welcome back to everyday poser thank you for joining myself lauren fox as we go over another pose on this thoughtful thursday what we're going to do is come to a very thoughtful pose called reverse warrior some people call it peaceful word that's what i prefer to call it because we all need a little bit more peace in our lives give peace a chance what we're going to do first is start off in that warrior 2 position that a lot of poses seem to start from so we're going to make our way into vera vajrasana letter b getting grounded here feeling the ground under the soles of our feet bending into that right knee 90 degrees and of course pressing into the outer edges of our feet to make sure we're protecting our knees keeping that back leg straight good bring your arms up bringing one hand forward one arm behind as always you can check in and just make sure the back arm is in line and keep banding into that right knee so the knees right over your ankle from here we're going to turn our palms up to face the ceiling or the sky take a deep breath in and exhale inhale come back into reverse warrior looking up towards the palm here maybe you're a palm reader if you are reach out to me i could use my palm reading for the year ahead or if you'd like to another option that i really like is bringing a peace sign into the right hand here turning the left palm up still that way i'm making sure not to bring any weight onto the hand and then come back into peaceful warrior again make sure you're bending the knee so often i see people straightening that leg because we're reaching up and we think we have to keep lifting but actually you want to really ground yourself here as you continue to lift up through the side body arching the back maybe come back one more inch taking about three to five breaths when you feel complete coming back up to stand into warrior two so you can straighten your knee now turn your toes to face forward and then try the left side turn your left toes directly forward the right foot's at a 45 degree angle just slightly turned in a little bit and then again bend into that left knee 90 degrees if you have longer legs and you think bring that back foot a little bit further back behind you and again bend into the knee keep the core engaged bring the arms into warrior two arms good let's turn our palms up to the sky or bring that peace sign back into the hand and draw ourselves back into peaceful warrior good again bend into the knee another option here and peaceful worry that some students like to take is bringing that back arm around the back and reaching for the inner thigh that's going to help to open up your shoulder here even more and again bend into the knee keep reaching through your fingertips and don't forget to breathe that's really the hardest part come back to the breath let's take one more deep breath in here together and exhale inhale coming back up and straighten the knee and turn the toes forward nice job everybody and peaceful warrior reverse warrior what we're going to do now is continue to give peace a chance creating more mindfulness on this thursday by coming into meditation so i'm going to use a blanket today but you can use any prop that you want of course you don't even have to use a prop if you don't want to come and sit down with me and let's come into meditation get comfortable here since it's a thoughtful thursday we're using our minds a little bit more i'm going to switch it up for my brain and bring the opposite foot forward in front that i don't normally do i always tend to bring one foot ahead or on top and half lotus i need to give the other leg a little bit of love here too embracing diversity good go ahead and get into your tall spine here feel the ground underneath of your sits bones connecting into the root chakra as you start to lift up and align all of the seven chakras one on top of the other extending through the crown of your head up towards the sky and tucking your chin slightly to lift up through the head lengthening the back of your neck good take some deep breaths starting to connect with the breath as we inhale in through the nose and exhale out through the back of your throat keeping those lips together take a deep breath in through your nose and exhale through the nose in your meditation today if you would like to join me in counting breaths you're welcome to what we're going to do is take a deep breath in exhale one inhale exhale two inhale exhale three inhale exhale four inhale exhale five starting back over at one take another deep breath in exhale one inhale exhale two inhale exhale three inhale exhale forward inhale and exhale five coming back to one again seeing how many times you can count to five in your meditation you're more than welcome to sit here and continue to count the breaths keep working on your meditation if you'd like to today otherwise if you're finished with it go ahead and open your eyes and bring the light in good job everybody way to go thank you for making meditation and this asana journey a part of your day so much gratitude for you joining in if you haven't already right up here click on that button and that way you can follow us every day of the year as we explore more yoga poses together wishing you all of the best happy thursday and namaste