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So now I'll be showing you Virabhadrasana 2, or Warrior 2, for seniors or those who
have limited range of motion due to injury or illness. So using a chair to keep you nice
and stable in this pose and helps you kind of distribute your weight a little differently
so that it feels a little safer. So coming on to your sticky mat make sure that your
chair is braced against the wall and it is not going to go anywhere or slip. Then step
your feet wide about one of your own leg's lengths or as far apart as you feel comfortable
and hold on to your chair, the back of your chair. Then go ahead and sit up nice and tall
and turn your right foot out 90 degrees and your back toes in about 45; that helps to
direct the hips. And from here you are going to inhale your back arm about shoulder height
but draw your shoulders down the back and when you are ready, go ahead and exhale, bending
that right knee. Make sure the knee doesn't come forward of the ankle. If it does, go
ahead and scoot or wiggle your right foot forward and then sit up nice and tall holding
on to your chair for support, and then see if you can draw your knee towards the pinky
toe side of your foot and relax the shoulders. If it ever hurts in the neck or the shoulders
you can just draw the hand to the hip and keep your collar bones nice and open. If it
feels safe and you feel strong in the pose you can draw both hands up and stay here for
a few breaths. You may want to practice taking your weight off the chair as you become stronger
in your yoga practice. To safely come out of the pose draw the back hand to the hip,
inhale, press the right foot into the floor as you straighten the right knee, exhale,
and turn the feet back parallel and then slowly step your feet together until you can come
back up to standing. And that's your Warrior 2. Just make sure that you practice your Warrior
2 on both sides.