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• Warrior yoga sequence how to#

You can even start to lift your chest into a gentle backbend here.

Then sink a little deeper into the stretch, stretching your legs apart from each other as though you were stretching your mat in two as you lengthen through your spine and reach up through soft fingertips. This will engage your deep abdominals, allowing your psoas to relax and "ungrip." Lift up through your low belly so that you're not collapsing onto your front thigh. Instead, back out of lunge a little bit at first, and engage between your two frontal hip bones (as if you were cinching a drawstring between them, drawing them closer together). Eventually, your hands might even come into contact with your foot! Start with a Simple Warm-Up and a Few Rounds of Sun SalutesĬonsider incorporating, and perhaps spending a little extra time in, poses like (low lunge), a hallmark of sun salute C, to gently stretch your hip flexors and introduce a mild backbend.Īs you come into the pose, avoid pushing your pelvis forward. Work with one regularly and you'll likely find that your dancer pose feels more stable and comfortable. When it comes to dancer pose, most of us need to use a strap (at least when we first start practicing).

Warrior yoga sequence how to#

This seems to be a perennial lesson for me: If I want to learn how to do a pose that seems challenging (or even just learn to like a pose that seems challenging), I actually have to practice that pose on a consistent basis. Regularly and diligently practice dancer using a strap.

If you're moving toward dancer, be sure to regularly include simpler chest openers, shoulder stretches, and backbends in your practice, as well as "thigh stretches" (which tends to be "yoga speak" for poses that stretch the fronts of the thighs/hip flexors).Ģ. These are poses designed to prepare your body to move toward natarajasana smartly and safely. If you want to (eventually) work toward catching your back foot with both hands reaching overhead in dancer (or pigeon, or splits, or low lunge, or any other asana), here are two important tips to keep in mind when you practice:ġ. Regularly and diligently practice preparatory poses. (See Jenni Rawlings' "The Easiest Mistake to Make in Backbends" for more on this.) Two Tips for Catching Your Back Foot in an Overhead Grip in Dancer Pose In fact, even if you can touch your foot to your head, it may not be the best idea, as doing so tends to bring the backbend more into the lumbar spine (lower back) and cervical spine (neck)-which already tend to want to "take over" in backbends-as opposed to the thoracic spine (middle back), which is generally where we want to focus our backbends. You really, really don't have to-I promise.

Practicing it regularly helped me to transform an asana I tended to skip into one I genuinely enjoy practicing.īefore we get started: Don't worry about touching your foot to your head. Whether you're a backbend enthusiast or backbend avoider, you may find that the sequence below helps you to confidently begin exploring natarajasana.