IntroductionWatch the videos in this section to learn the basics about this pose. The videos are narrated and provide a detailed explanation of how to perform it correctly. Don’t be discouraged if you cannot assume the perfect posture when you first begin. Take your time and practice with patience.
DescriptionThis exercise is a variation of the Warrior I pose. It is a splendid example of how the alignment of our body above our feet affects our posture. The saddle change in alignment leads to a major shift in focus on different muscle groups that are being stretched. While in Warrior I the focus was on Iliopsoas, Warrior II focuses primarily on the adductors. Adductors are one of the several muscles in the body which are known as the “stress muscles”. A more familiar example is the upper trapezius which tightens up because of psychological and/or physical stress. Tightness in adductors leads to a muscle imbalance which leads to increased tension and pain in the lower back area.Target muscles Stabilizers Muscles being stretchedGluteus Maximus Abdominal muscles AdductorsQuadriceps Femoris Erector spinae GastrocnemiusErector Spinae Gluteus Maximus SoleusDeltoid Quadriceps FemorisDeltoid
Anatomy of the PoseWatch the slide show below to get a better understanding of the muscles targeted with this pose. Understanding the basics about the anatomy of the movement will help you orient yourself better when trying to find more information about a particular part of the body that may cause discomfort. Having a basic knowledge of muscle groups is also helpful for having a better conversation with your provider when discussing your health problems. Feel free to pause the video and expand the view for better comprehension.
Common Problems This section covers the most common problems that are encountered during this exercise. Some people have certain anatomical limitations that prevent them from assuming the correct form. Others may have less flexibility when they first try to perform the exercise. There is usually more than one solution on how to work around these common problems. This section will help you find these workarounds. It is important to pay attention to the small details to achieve maximum benefits.
