Summer Quarterly Newsletter

Modified Warrior 1 is an easy pose to squeeze into a break in your day. Because it's a standing pose, you can even do it outside without getting down into the mud or dust. While there are many fun variations using blocks and straps, when the chips are down, you can do Warrior 1 with no props at all, although a wall or tree trunk can be a nice supporting element.

Warrior 1 is a great pose to help improve the flexibility of the hip flexor muscles, which cross the front of the hips. They tend to get short and tight with prolonged sitting, whether on your bike or in a chair. Tight hip flexors can contribute to significant posture problems and low back pain, so why not take a break from your computer right now and give them a stretch in Warrior 1 at the wall?  

As we often do in class, putting your heel up on a wall (or tree trunk) is a wonderful option for students with tight legs and/or balance issues. With the left heel on the wall and the ball of the foot an inch or two out from the wall, turn your foot out slightly (Keep it pointing straight ahead if you have knee problems.). Bring the right foot out a few feet from the wall, so that when you bend the knee, it's centered over your ankle.

Now lift your front pelvis up and take your tailbone down toward the floor, which helps uncompress your low back, and lengthen your spine up out of the bowl of the pelvis. Press the left heel into the wall, straightening the knee, without letting the front pelvis drop down onto the front thigh. Inhaling, stretch your arms up overhead, and exhaling, bend the front knee as deeply as you'd like. When you find just the right combination of bending the front knee, straightening the back knee, and lifting the front pelvis, you should feel a satisfying stretch on the front of the left hip. Hold---and keep breathing---for up to a minute.

Another nice option is to face the wall or tree trunk, and place your hands on it about shoulder height. Set your legs up as above, except that your back heel will be up in the air and not pressing the wall. Keeping your hands on the wall eliminates any balance problems while allowing you to work your legs and stretch the front of your hips, one side at a time.

Next time you've been sitting for a while, whether working, relaxing, or exercising, remember to take a Warrior 1 break. Not only will your body feel more spacious and open, but your mind will be refreshed. Aren't those among the important reasons that we keep practicing yoga?

If you found this yoga tip informative and yearn for more in depth articles about anatomy and yoga written by Julie, click here 

Parighasana (Gate pose) is a pose that is often not taught by teachers at Gudmestad Yoga. In it's full form it does include significant side bending of the spine and for that reason may not be appropriate for students with back issues. However, it can be performed in stages with the spine in its neutral position which is beneficial for students of all levels. Parighasana is a good preparation pose for Utthita Trikonasana (Triangle pose), Virabhadrasana II (Warrior II), Ustrasansana (Camel), Utthita Hasta Padangustasana II(extended hand to big-toe pose), and Utthita Parsvakonasana (extended side angle pose).

Level 1 and Level 2 students can practice the following progression after they have done these preparatory poses: ankle cross knee pose for hip external rotation and runner's and proposal lunges to open up the psoas and quadriceps. If your kneecaps do not enjoy weight on them you can set up on your blanket so that your kneecap rolls over the edge.   

1. Start in a "tall kneeling" position with your shins on a blanket or folded sticky mat and press down firmly the tops of all toes and shins into your mat.

2. Take your buttocks forward (to open the fronts of your thighs) and toward the floor. Lift your ASIS bones up. The objective here is to "levelize" your pelvis. Lift your breastbone and spread your collarbones.

3. Then stretch your arms straight out to the side to their fullest capacity.

Repeat steps 1 and 2, then turn the right leg out to the side and place that foot in line with the left knee. Keep lengthening through the inner right thigh and bring the right buttock forward. Do not let your trunk turn with the right leg. Roll the trunk from right to left so that your trunk continues to face straight ahead. Then stretch your arms out to the sides.

If you want to take it another step along the path, straighten the right leg completely while maintaining all of the other actions. Position your weight on the center of the right heel. It can be helpful to press that foot into the wall.

In later steps we would begin the side-bending actions. Have fun with parighasana!