Warrior II (Virabhadrasana II)

Warrior II

(Virabhadrasana II)

Stand in front of the mat.

Mountain Pose.

Step back one foot.

Arms parallel to the mat.

Turn your right foot out.

Align the heels.

Turn right foot forward.

Turn left foot 45 degrees 

Look towards right hand.

 Bend your front foot to 90 degrees.

Revolved warrior II

Bring your left hand onto your left leg.

Don't rest your arm onto your left leg.

Bring your right arm over the head.

With your exhalation extend your right hand as much as you can.

If you can, look up.

-Oh Yoga-

Half Lord of the fishes Pose

Half Lord of the fishes Pose

(Ardha Matsyendrasana)

Sit Nice and tall.

Two hips sinking down.

Stretch your sitting bone.

(Back Side)

Buttocks should be on the floor with your legs crossed over to the other leg.

Step the right foot over your left thigh.

Reach your left arm up.

Grab your right leg by your left hand.

Press right hand against the floor.

Bring your right knee close to your chest.

Twist your torso back.

Bring your left elbow near your right knee. 

Twist your torso right.

Open your chest and shoulder blades.

Release your hands.

Reach your fingertip up.

Release your legs.

Do other side same thing.

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You can straight out your legs if you are not happy to fold your legs.

Step the right foot over the left leg.

Place your right hand behind of your buttocks to straighten your sitting bone up.

Bring your left elbow near your right knee.

Twist your torso right.

Release arms and legs.

Sit up straight.

Do other side same thing.

-Oh Yoga-

Wide Legged Forward Bend

Wide Legged Forward Bend

(Prasarita Padottanasana)

Stand in Mountain Pose.

(Front Side)

Stand wide.

Hands on your waist.

 (Lateral Side)

Stand wide.

Hands on Waist.

Open the shoulders and chest.

(Front Side)

Forward bend half way down.

Torso parallel to floor.

(Lateral Side)

Forward bend half way down.

Torso parallel to floor.

Cross your fingers in back and stretch them out far away from your back.

Slowly head down the mat.

Palms together behind your back.

Gently reach your hands on the mat.

Do not arch your back.

Bend your elbows.

Gently Head onto the mat

If there is a tension to reach your hands on the mat, Place your hands on your knees.

Or hands on your shin.

***Place your hands anywhere stable that you are in no tension.***

If you are comfortable you can deepen the stretch further by grasping your big toes.

Grasping your toes.

Heads onto the mat.

You can place your palms onto your feet.

Hands back on the middle of your mat.

Bring your hands on your waist.

Slowly move your torso upward.

All the way up.

Back to mountain pose.

-Oh Yoga-

Chair Pose (Utkatasana)

Chair Pose

(Utkatasana)

Stand in Mountain Pose.

Feet together.

Hands aside.

navel in.

Tuck your tailbone under. 

Stand nice and tall.

Bring your hands on your waist.

Bend your knees gently.

Straight your back.

Slowly hip down as pressing down your feet onto mat.

Hands forward to balance your body.

You can stand hip apart if it is more comfortable for you.

More Challenging.

Once you are ready,  heels off the mat.

This is beneficial to the arms, legs, core, and cardio vascular system.

Reach your arms above.

Shoulders sink down.

It you have much pain on your knees,

Bend little bit.

Stay in the pose with few more breaths.

You can palms together.

You can palms facing together, parellel to each other.

Palms together in front of your chest.

Focus on your body.

Right elbow onto your left thigh.

Left shoulders and chest turn and open big to ceiling.

Look up.

Come back and do same to other side.

Slowly heels down. 

Stand nice and tall.

Extend your body.

Back to Mountain Pose. 

-Oh Yoga-