Warrior II

A wide-stance pose with the front knee bent, the hips open to the side and the arms extended in line with the shoulders.

How to do it

1. Stand wide with the front foot turned out ninety degrees and the back foot slightly in.
2. Bend the front knee until it stacks over the ankle and tracks towards the middle toes.
3. Open the hips and chest to the side and extend the arms parallel to the floor.
4. Hold the position for the prescribed time, gazing over the front hand.
5. Straighten the front leg and repeat on the other side.

Tips

• Keep the front knee from drifting inwards; press it towards the little-toe side.
• Stack the shoulders over the hips rather than leaning towards the front leg.
• Shorten the stance if the front thigh cannot get close to parallel.

Muscles

Primary: Glutes (medius), Quadriceps

Secondary: Adductors, Side deltoid