Prenatal Yoga : Prenatal Yoga: Warrior 2 Pose

Prenatal Yoga : Prenatal Yoga: Warrior 2 Pose


So in this clip Katie’s going to be showing
us how to do virabhadrasana 2, or warrior 2 for women who are in their second trimester
of pregnancy, in prenatal yoga. (So Katie, go ahead and step your feet about one of your
own leg lengths apart). And for this pose we’re going to be using the wall to brace
the back foot for Katie, just because her center of gravity is changing in second and
third trimester of pregnancy. So go ahead and inhale, the arms up about shoulder height,
you can bend the left hands so that it comes towards the wall, and then draw your shoulders
down your back, and then turn your right foot out 90 degrees, so it points towards the front
of the mat, and turn your back toes in. So the left heel should be braced against the
wall. Go ahead and check your alignment, your right heel should make a straight line back
towards the ball of the left foot. And draw the shoulders down the back again, and this
time inhaling, sitting up nice and tall, and as you exhale, go ahead and bend the right
knee. So in your warrior 2, you only want to come down as far as it feels comfortable,
make sure the knee doesn’t come forward of the ankle. And then see if you can draw the
knee over towards the pinky toe side of the foot. Very good. So it’s a hip opener. And
even though you’re raising your arms, you’re drawing your shoulder blades down the back
so that you don’t pinch in the shoulders, and breathe, allow the belly to be soft and
full, and imagine pulling strength up through the legs, through beautiful strong thighs,
and you’re equally distributing the weight between the right foot and the left foot.
And then to safely come out of the pose, you’re going to on the inhale, straighten that right
knee, go ahead and bend the left arm, exhale, relax the arms and the hands, and turn the
feet back parallel, and roll the shoulders. So you’re going to repeat this on both sides,
and you can turn on the opposite direction, and have the other heel of the wall, just
making sure that you’re complete on both sides in the pose. (How did that feel, did that
feel okay Katie? “yes, it was good”). And it’s a wonderful pose for building strength
in the legs, for opening the hips, all things that are going to be important for prenatal
yoga.