Pose of the Week: Warrior 2
(from mountain middle of mat, facing long edge of mat)
Take a wide stance, arms parallel to floor.
Point big toes straight ahead. Make outer heels widest part of pose.
Turn right foot out 90 degrees.
Line up front heel to center of back arch.
Look past right hand.
Bend front knee above heel; move knee out slightly (knee tends to tilt in).
Warrior 2 is a front shin vertical, thigh parallel to floor and outer edge of mat pose. If thigh parallel to floor is too intense, shorten stance so hips are higher than front knee.
Make torso vertical (torso tends to lean toward front knee).
Press back foot, front heel down.
Back leg—tone thigh, tighten kneecap, firm hamstrings.
Lift pelvic floor; tone abdomen.
Move ribs back.
Minimize backbend in low back.
Lift chest, stretch spine.
Extend arms out.
Repeat on the second side.
I’ve often heard it taught, and taught myself, that in warrior 2: back arm = past, front arm = future, torso = present moment. I like that.