Warrior Three: Fly, Baby, Fly

Get strong and energized with the Warrior Three pose

Benefits of Warrior Three:

• Strengthens the feet, ankles, legs, shoulders and back muscles.
• Tones the abdomen.
• Increases muscular endurance, circulation, stamina and lung capacity.
• Increases stamina and lung capacity.
• Stretches the hips and groin.
• Improves balance and posture.

Warrior Three Step-by-Step:

Step one: From Standing Forward Bend balance on one leg and draw other leg straight back and torso parallel to the floor. Toes are faced down.
Step two: Front foot is firmly planted on the mat; leg is straight and spirals out. Toes griping the mat.
Step three: Back foot is flexed and leg has inner spiral. Hips are parallel to the mat.
Step four: Core is tight.
Step five: Extend arms out straight in front, palms facing each other and fingers alive. Create a line from the tips of the fingers through the flexed foot that is parallel to the mat.

Note – Arms can also be interlaced reaching behind you, at waist, or in airplane with palms facing down

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This is an excerpt from our guide to self-care, Christian Yoga: Restoration for Body and Soul.

Warrior Two - Do You Know What to Do?

We are warriors for Christ

Benefits of Warrior Two:

• Strengthens and stretches the legs, arches of feet and ankles.
• Stretches the groin, chest, lungs and shoulders.
• Stimulates abdominal organs and circulation.
• Increases stamina and lung capacity.
• Increases muscular endurance.
• Relieves backaches, especially through second trimester of pregnancy.

Warrior Two Step-by-Step:

Step one:From a Standing Wide Leg Straddle raise arms parallel to the mat, actively reach out to each side and palms down.
Step two: Turn back foot out 90 degrees lining up the heel of the front foot with the arch of the back foot.
Step three: Bend into the front knee bringing it inline with the toes and over the heel.
Step four: Lengthen and tighten through the back leg, tail bone tucks under and sink into the pose.
Step five: Back leg and front leg should be equally active.
Step six: Lengthen through the top of the head, draw shoulders back, arms slightly relaxed and gaze through the front center finger.

Note – To energize the arms, turn palms up to Heaven and press toward the sky with the palms.

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This is an excerpt from our guide to self-care, Christian Yoga: Restoration for Body and Soul.

Invigorate Yourself with the Wide Leg Straddle Pose

Try this pose when you need a pick-me-up

When you place the heart above the head, you give yourself an invigorating boost while calming your mind.

• Strengthens and stretches legs, feet,ankles, low back and spine
• Tones abdominal organs
• Calms the mind
• Relieves mild backache, headache and sinusitis
• Improves digestion and circulation

Step one:Stand with legs wide apart and feet parallel.
Step two: Tighten legs by drawing the knee caps up, shins in and thighs out.
Step three: Hands to the hips and hinge at the waist, heart leads you down.
Step four: Make sure your inner feet are parallel to each other.
Step five: Fingertips or palms to the mat under the shoulders.
Step six: Gaze forward with your back concave.

Note:

• You may also grab your big toes.
• Drop the top of the crown down toward the earth if you would like.
• You may also like to rest your head on the earth.

We encourage you to try this invigorating pose as you enjoy the busy holiday season.

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This is an excerpt from our guide to self-care, Christian Yoga: Restoration for Body and Soul.

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