How to do the warrior's second yoga movement (picture)

benefits

1) This pose is the most basic power pose in yoga postures and the foundation of many advanced movements

2) Exercise most of the muscles in the thighs and stretch the adductor muscles

3) Open the hips, exercise the hip joints, and strengthen the reproductive organs

taboo

1) If there is a disease in the knee joint, you should pay attention to shortening the distance between your feet and reducing the range of movements. If women during pregnancy, you should practice less, or lean against the wall to maintain stability.

2) Keep the hip joint in the center position. If you move it forward, it may easily cause damage to the knees of the front legs and thick thighs.

Warrior's second yoga steps:

1) Keep your feet apart by one leg, open your arms to both sides, with your feet directly below your wrists, your toes facing forward, your left foot slightly buckled inward, and the outside side is parallel to the outer edge of the mat. Turn the toes of your right foot outward 45 º, and your heel inward 45º, so that the right heel and the center of your left foot are in line. The outward direction of the tip of the right foot is dominated by the second and third toes of the foot.

2) Spread the arms to the sides, retract the shoulder blades, open the chest, and the elbow fossa facing up.

3) Inhale, tighten the muscles of your legs and lift them up, extend the spine upward, and rotate the muscles of your right thigh outwards to turn the right knee completely to the right. Exhale, bend the right knee. The right calf is perpendicular to the ground, the thigh is basically parallel to the ground, and the knee is directly above the ankle.

4) Open the knee joint of the right leg outward towards the second and third toes, and fully stretch the inner thigh. Tighten the muscles of the left leg and rotate externally, lift the knees up, and push the force to the outside of the left foot, with the pelvis centered

5) Don't tilt your hips backward, the slightly ending bones inward, the trunk is completely perpendicular to the ground, put your strength between your legs, and then open your hips. Extend the spine upward, keep the back of the neck extended, slowly twist the head, and look towards the right hand

6) When withdrawing, inhale and straighten your head, straighten your knees, exhale and place your hands on your hips to turn your toes straight.

7) Do the opposite direction again in the same way.