How to Perfect Your Warrior Pose

October 24, 2012

Halfmoon - How to Perfect Your Warrior Pose

One of the most common problems with perfecting the Virabhadrasanas (Warrior Poses) is getting the right angle on the front leg. Here’s an exercise using a 3” or 4” foam yoga blockthat will allow you to feel the hip work you’ve probably been missing.

Even if you’ve been practicing yoga for many years, chances are you’re either standing too high or too low, avoiding the proper work in the hips. I’ll use Virabhadrasana II for the example, but you can use the same technique for improving your Virabhadrasana I stance.

A foam block can do wonders for your warrior pose. Here’s how:

  • Place your block on its side, the top just below your knee, where your shin bone begins.
  • Press your shin firmly into your block while you take Virabhadrasana II.
  • Look down at your front leg. Imagine you have X-ray vision and are looking right through to your femur. How close is it to parallel with the ground? Adjust your back leg to bring your front femur as close to parallel with the floor as you can, while continuing to press your shin firmly into the foam yoga block.
  • Stay as close to parallel as you can for as long as you can, feeling what it’s like for the hip to be in this position.

Chances are that even though you’re being strongly supported by the foam yoga block, you’ll find this alignment challenging and won’t be able to keep the hips in this position for very long before having to come out. As you practice with your block, you’ll be able to stay longer and fine tune the action in your hips.

Try to remember how your hips feel in this supported pose. When you’re able to experience the correct alignment, you’ll be able to work towards it when the props aren’t there.

Che Nolan is a propologist with a major in bolsterology and an Iyengar yoga practitioner with a daily meditation practice. He’s also a writer and a regular Halfmoon contributor.



Also in The Balance Blog

Self Massage at Home with Alexa Yuel
Self Massage at Home with Alexa Yuel

April 23, 2020

Massage Therapy is an easy and feel good modality that helps treat soft tissue trauma in our body. This can be as microscopic as an adhesion in our skeletal muscle tissue that is causing pain, referral pain or a headache, and as obvious as a muscle stuck in contracture that causes what we refer to as a knot that seems to roll under your touch. We put our bodies through a lot, and physical stress like working out or even the physical stress from our jobs (whether it’s sitting all day or moving), as well as mental and emotional stress, can store itself in our bodies as tension.
Read More
7 Ways to Connect with Nature this Earth Day by Eoin Finn
7 Ways to Connect with Nature this Earth Day by Eoin Finn

April 21, 2020

As our beaches and parks get shut down, the preciousness of nature seems even more important. If anything will keep us sane and healthy right now it is the forests, the trees and the wide-open seas. My hope is that we always take the time to observe the beauty of nature. Even if we are locked inside, we can still look up at the clouds and the stars; and see the immense beauty that we are a part of. We can feel the gift of the green leafy trees in every breath we take.  
Read More
Yoga Props That Every Beginner Needs with Kate Gillespie
Yoga Props That Every Beginner Needs with Kate Gillespie

April 13, 2020

Read More