Warrior II to Downward Facing Dog Pose

Warrior II to Downward Facing Dog Pose

Positioning:

1. Warrior II Position:

   • Start standing up with your feet hip-width apart.

   • Step your left foot back about 3-4 feet and turn it out at a 45-degree angle.

   • Bend your right knee, keeping it directly over your right ankle.

   • Extend your arms parallel to the ground, reaching them out to the sides at shoulder height.

   • Look over your right hand and hold this position.

2. Transitioning to Downward Facing Dog:

   • From Warrior II, press into your feet and straighten your right leg while lowering your arms.

   • Bring your hands to the mat just in front of you shoulder-width apart.

3. Downward Facing Dog Position:

   • Step your feet back, aligning your body into an inverted "V" shape.

   • Press your hands firmly into the mat, and let your head hang between your shoulders.

   • Keep your heels reaching towards the ground, but they don't need to touch the mat.

Movement:

1. Warrior II:

   • Hold the Warrior II position for 5-10 deep breaths, ensuring you maintain the bend in your right knee and engage your core.

   2. Transition to Downward Facing Dog:

   • Slowly straighten your right leg and fold forward at the hips, bringing your hands to the ground.

2. Downward Facing Dog:

   • Hold this position for another 5-10 deep breaths, focusing on lengthening your spine and creating space in your shoulders.

Tips for Beginners:

• Make sure to engage your core in both positions to maintain balance.

• Don't worry if your heels don't touch the ground in Downward Facing Dog; focus on creating length in your spine instead.

• If you're uncomfortable, you can bend your knees in Downward Facing Dog to ease the stretch.