Plank Pose is the “top of a push-up” position. Make sure your hands/wrists are directly underneath your shoulders and that your arms stay perfectly straight. As you trace your attention from the shoulders to the toes, be sure the belly/pelvis area is held firm. Make sure you don’t allow your pelvis to sink with gravity and/or lift to break the line of the body from heels to head. Squeeze your legs together like one and reach your heels back so you don’t roll too far forward over your toes. Hold this position for a breath before continuing to Chaturanga (low plank).
This high plank pose strengthens your arms, your upper back, your core, and your stamina. Holding yourself at such an exact angle against the forces of gravity is strenuous! Breathe deeply while holding this pose and you will be amazed at the rise in your body temperature.
Standing sideways on your mat take a big step out. Allow your stance to cover almost the entire length of your mat. Bring your arms out to the side, as if you have wings. Make sure your legs and feet are spread almost as wide as your wingspan. Turn your front foot out 90?degrees, turn your back foot in just a few inches for stability. Bend your front leg deeply, creating a 90?degree bend in the knee... like an upside?down “L” shape. Center your spine and upper body between the lunge of
Your front leg and the stretch of your back, anchoring leg. Pull your belly in tight to strengthen your core and to lift and stretch your spine. Stretch your arms out from the shoulder joint in a “wingspan” position with fierce energy and focus. Wrap your arm muscles to their bones and feel strength in your focus. Gaze past the front arm stretching. Hold this position and breathe deeply.
Warrior II pose is, in fact, a “warrior” pose. The strength and determination needed to hold this posture strengthens our will. There are always challenges in life, and we need courage and stamina to move through them. Warrior poses help us to access that strength by challenging our leg muscles, which challenge our cardiovascular health.