POWER YOGA WARRIOR POSES 1 2 3

Transcript

[Music] hi I'm STI I'll be showing you few variations of warrior poses today Warrior poses are also known as VAB bhadran in Sanskrit uh there are various forms of warrior poses I'll be showing you three types today the warrior 1 Warrior 2 and dancing Warrior P all of the these Warrior poses are actually a highly strength-giving exercises highly energetic exercises they help you to uh start a very good day with lot of enthusiasm and confidence you should try it in the beginning of the day I would prefer uh just after getting up uh you would really enjoy the rest of the day feeling very energetic and by the end of the day you'll feel very relaxed so we'll be doing few variations of fora today and I'll include few Dynamic exercises to just give you a little uh little bit of challenge in your postures we are going to start with the traditional downward facing dog position make sure that your alignment is right your heels are pushing down take your right leg forward in between your arms drop your back heel and slowly lift your arms up towards the ceiling your arms are close to your ears and then push your hip little a little bit lower and arch your back opening up that chest beautifully this is the Warrior One position I would like you to stay in this position for 10 to 20 seconds depending on your capacity as you keep pushing your heels down on the floor you're grounding yourself really hard try to push your hips also down towards the floor to stretch that hip little bit more arch your back and lengthen upwards towards the ceiling now there is a common tendency to rotate the shoulder make sure that the shoulders are not rotated the shoulders are placed forward towards the knee so the knee the shoulders your face are in the same are facing the same plane forward arch your back nicely beautifully and then we'll proceed the same exercise on the other side as you put your hands down and legs behind now do the same thing on the left leg left leg forward towards the hands drop your heel back heel down and lift your arms up towards the ceiling pushing that hip slightly more lower than you can making the thigh parall to the floor arching on your back and stretching your arms backwards looking up gazing up towards the ceiling make sure that you breathe normally in this position this position is beautiful for breathing as your chest is opened up your chair should be facing forward stay in this position for 10 to 20 seconds and once you are done you relax your arms down to the floor and take your legs back to your downward dog after this you can rest down in Shashank kasan to relax those hips otherwise take your right leg forward and lift your arms up we are going to do the Warrior Two take the hands on the sides drop your hip again down till your thighs are parallel to the floor we are going to do this position stay in this position for next 10 to 20 seconds depending on your capacity make sure that your arms and your knees your right arm and your right knee is facing the front you're looking towards the front feel the strength in your thighs now get this left arm down and put your legs behind to downward dog repeat the same exercise on your left leg as you place them in between your hands and lift your arms up just like in Warrior 1 and place them sideways stretch completely making that entire arm work over here your thighs and your glute muscles are really working hard your your calf muscles are also challenged in this position make sure that you're not scrunching your back and back is also very straight and active stay in this position again for 10 to 20 seconds depending upon in capacity and then once your 10 seconds and 20 seconds are over place your hands down and take your legs back to downward dog we'll proceed to the next variation of warrior the dancing Warrior again get your legs leg right leg forward lift up your arms as in you are in Warrior one and take your left arm this time back towards the left foot and right arm above your head arching your back entirely stay here make sure that your shoulders are not sinking keep the length in your shoulders keep that arch in your spine and keep pushing your hip down so that your thighs are parall to the floor stay in this position for 10 to 20 seconds and then take your hands down and legs back to downward dog once again repeat the same thing on your left leg your left leg forward in between your arms and stretch your arms forward as up as the Warrior One and take your hand your left hand up and right hand back towards the light right foot feel that stretch in your sides happening feel that shoulders feel those hips working really hard in this position stay in this position for 10 to 20 seconds and take a few deep breaths enjoy this position it's a very good opener for your back and for your chest very good hip opener and after your 10 to 20 seconds are over get your hands down on the floor and legs back to downward dog sit down in your child's pose to relax stretching those arms and those shoulders [Music] I hope you enjoyed this video please like it do not forget to share it and thank you so much [Music]