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.