Simple Yoga Sequence | How To Warrior 2 To Wide Legged Forward Fold | Beginner’s Vinyasa Flow

Simple Yoga Sequence | How To Warrior 2 To Wide Legged Forward Fold | Beginner’s Vinyasa Flow


My name is Melissa Danielle, and I’m motivated
to keep consciously fit as a collective whole. Set the foundation with a wide stance. Set up your feet. Stand facing the long edge of your mat and
step the legs wide apart. Turn the toes 90 degrees towards the right
so that they’re facing the short edge of the mat. And your back toes should be turned in slightly. With your arms out to the side at shoulder
height, your feet should be underneath your wrists. The heel of your front foot should align with
the middle of the arch of your back foot and you want to make sure that the outside edge
of the heel and your back foot are firmly connected to the mat. Lift up through the inner arches of both feet. Your front knee should be bent and ideally
stacked directly over the ankle. You don’t want the knee in front of the ankle. You also want to align the knee so it’s tracking
over the second and middle to. So basically if you’re gazing over your knee,
you should be able to just see your big to and the small toe beside it. If you’re tight in the groin (which is pretty
common), or if you’re still building strength in the thighs, it might be a little too challenging,
but it’s good to try. With this pose we need a wide enough stance
in order to get our thigh parallel. So you might need to adjust your base slightly
to get the right depth. Make sure your shoulders are over your hips. The arms are out wide a shoulder height, and
you’re reaching equally forward and back with both hands. It’s pretty common to lean too forward in
this pose, usually because the mind wants to go somewhere and you may need to consciously
align the shoulders over the hips and resist the urge to move. Just always check back and front to make sure
that you are aligned perfectly. Your tailbone should be lengthened down towards
the mat. To maintain a long spine posture, feel the
tailbone lengthen down while the crown draws up to the sky. This is the perfect pose to form a connection
with the earth. Imagine there’s a beam of light running down
through your body connecting your tailbone with the ground beneath you.This connection
can go all the way down to the earth’s core. If you need really intense levels of stability,
this is the pose for you. Ensure that the heart is open and light. If we can consciously feel light around the
heart, this results in lightheartedness. With the arms out wide, the chest is open
and broad, leaving tons of space for your heart to be filled with light and inner beauty
to shine. Focus your gaze. Traditionally the gaze is over the middle
finger of the front hand, but in this position we need to be mindful of our neck position
and work around it appropriately. Find the focal point in your eyes, which will
help to still and relax the mind through concentration on a single point. Be sure to maintain smooth, even breaths. In this pose, we must be conscious of the
breathing process. Smooth, even breaths will help you stay calm. Seeing as how this is a slight physical challenge,
these calm, smooth breaths will help you to maintain balance and alignment. Now, gently shifting over to the second pose,
which is the wide-legged forward fold, be sure to move from your hips. Turn to face the long edge of your yoga mat,
keeping the same distance between both feet from the warrior 2 pose. Inhale deeply, lengthening the spine and reach
to the crown of your head. Keeping the chest open and full, you may reach
to sky, or rest your hands on your hips. On an exhale, hinge at the hips and begin
to fold forward over legs. If you can, take your fingertips or pals to
the ground. If this isn’t accessible, you can just rest
your fingertips on a block or take a slight bend in your knees. I chose to grab my ankles in this case, because
I like to get a deeper stretch. Take a couple of deep breaths as you allow
your body to ease into this pose. If you can comfortably take the palms on to
the ground you can begin to walk your hands in between your feet, keeping the elbows bend
the top of the head moving toward the ground between your hands. Otherwise, feel free to just remain where
you are. Draw your shoulder away from your ears and
shift the weight slightly forward to the balls of your feet to avoid leaning back on to the
knees. Stay in this pose for 5 to 10 full, deep breaths,
or hold for one minute, but be sure that you are breathing. To come out of this pose, take your hands
back on to your hips, engage your core, and rise to stand on inhale.