Jane Witherspoon is our Ramblers' Monthly Fitness Challenge coach and a certified Hatha Yoga Teacher who has been practicing yoga for more than three decades. She loves sharing her passion for movement and teaching women in mid-life and beyond how to be strong and flexible.
The challenge, if you choose to accept it, is to do the Warrior Pose every day for 30 days!
Share your pics in our Facebook Group with #solesisterswarriorpose.
The Warrior II pose is a popular standing yoga posture that provides various physical, mental, and emotional benefits. It engages the quadriceps, hamstrings, calves, and core muscles to build strength and endurance in the lower body and core. This pose also enhances balance, stability, stamina, and muscular endurance while stretching the hips and groin.
How to do Warrior II
- Face the long side of your mat with your arms stretched straight out from your shoulders and your feet parallel to each other in a wide stance. You want your ankles approximately beneath your wrists.
- Turn your right foot and knee to face the front of the mat.
- Angle your left toes slightly toward the mat's upper left corner.
- Bend your right knee and stack it over your right ankle.
- Distribute your weight evenly between both legs. Press down through the outer edge of your back foot.
- Keep the crown of your head stacked over your pelvis and your shoulders over your hips.
- Reach strongly through both arms toward the front and back of the mat and turn your head to look past your right-hand fingertips.
- Stay here for 5–10 breaths.
- To come out of the pose, exhale as you press down through your feet, then inhale and straighten your legs. Return your feet parallel, facing the long left side of the mat.
- Repeat on the other side.
Modifications
- Avoid or modify this pose if you have a pulled hamstring, groin tear, or hip injury or replacement.
- Practice the pose with the help of a chair or the wall for additional stability.
Ramblers' Monthly Fitness Challenges are simple exercises that enhance strength, balance, and flexibility - all crucial elements as we age. They are also activities you can seamlessly integrate into your rambles, taking a moment to breathe, stretch, and fortify your strength. We hope you continue to practice them and make them a part of your daily routine.
It's essential to note that individuals with certain health conditions, such as back injuries or knee problems, should consult a healthcare professional before attempting this or any other yoga poses. Modifications can be made to accommodate individual needs and abilities.
READ MORE > Ramblers' Monthly Fitness Challenges
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