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Hands On Adjustments Artwork
Season 2 - Episode 3

Virabhadrasana 2 (Warrior 2)

5 min - Tutorial
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Rosemary, with the help of Amy, looks at Virabhadrasana 2 (Warrior 2)—verbal cues, fundamental alignment, and hands-on adjustments.
What You'll Need: Partner, Mat

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Welcome back. Let's dive into warrior two with my friend Amy. Are you ready to come into it? Okay, so right foot forward, left foot back, and arms go wide. All right, and similar to warrior one, we're going to look at the foundation first, starting with his back foot. So this back foot is firmly rooted. If it were not, you could take a hand on top and just gently encourage an even rooting down and even a slight grounding through the outer edge of the back foot. And then with the other hand, you can come to the student's inner thigh and if the leg is collapsing a little, gently press up to encourage more engagement through the back leg. Okay, and then releasing that mindfully. And then moving to the other side of the foundation. Amy's right toes, right knee are straight ahead, and her knee is essentially in line with her ankle. If the knee were caving in a little, you could just take a hand to the inner knee, inner thigh area and gently press out. And as you're pressing out, you could say to the student, gently open the knee in line with the toes. Perfect. Okay. And then Amy, do me a favor, straighten that front leg about halfway. If you see this, you can take a hand just behind the calf to that inner knee and gently press forward to deepen the student into the posture. Excellent. And now we'll look at the hips and the upper body. Amy, I'm going to draw you out of alignment for a moment, pitching the left ribcage forward. So sometimes there's this twisting of the upper body within the pose. If we notice that we could verbally cue, draw the front of the left hip bone ribcage shoulder back in space to help open the torso. We can also take a few fingers to that front hip and draw it back, as well as to the front of the ribcage, the other hand on the other side of the ribcage, drawing it back, which automatically pulls the shoulders open, revealing the heart. Okay, go ahead and come out of it for a moment and switch the feet so the left foot is forward. I'm turning Amy around so that we can see her back body for this next adjustment. Yes, beautiful. So same foundation, torso is wide open facilitating the opening of the heart. Amy, do me a favor, stick your butt out, belly forward. Okay. If we see this, we can take a few fingers to the top of the sacrum and just gently press down. You could also verbally cue, drop the tailbone, lift the deep low belly. Okay. Another cue I love in this posture is melting the back body from the shoulders through the tailbone and lifting the front body from the belly through the heart. Right. The hands on variation of that would be to simply come behind, take a few fingers to the top of the shoulders and drop back and down a little encouraging the softening of the shoulders, the lengthening of the neck. Beautiful. You can release that. All right. Thank you. Thank you so much.

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