“Work it Out” – Get over that mid-week hump with the added gusto of a new work out move. Some moves may be borrowed from the Kama Sutra. Possibly.
Today’s workout move goes by many names, but is quite simple. Some call it the Warrier II, some call it Virabhadrasana, and still others call it a standing lunge pose.
When done properly, this pose feels amazing and doesn’t require advanced yoga knowledge or flexibility.
The pose is intended to be held for approximately 5 breathes [1 inhale, 1 exhale = 1 breathe], which should last you about 30 seconds. Another 5 breathes are then done with the opposite leg bent. ONE MINUTE. That’s all this move takes you!
And check out all the benefits you can get in that one minute…
Warrier II works your hamstrings, glutes, quads, biceps, triceps, and core:
The core is being engaged as you work to hold your balance in the pose and structure your breathing.
Your hamstrings, biceps, and triceps are getting lengthening conditioning as you focus on stretching in two different directions. This is great for toning those areas.
Your glutes are getting a workout as they stay in a contracted position – you may even feel a small burn the lower you sit in your lunge. Be as low as you can holding for the 30 seconds. You are welcome to hold longer or do more reps, just make sure your form does not suffer. Quality over Quantity every time.
There are a few keys points to getting the most out of this move.
First of all – Align the parts of your body as shown in the picture – paying special attention to your knees. You never want your bent knee to go over the imaginary line drawn up from the tip of your toes; this places undue stress on your knee joint and can cause damage.
Secondly, as an ideal, do this barefoot on a yoga mat or other spongy surface. It can be very difficult to maintain your balance if you are wearing socks and on carpet; and if you wear shoes, they almost help you too much and you will lose some of the benefit to your core as the traction on your shoes will assist in balance.
However *please note* if you try it with shoes and it allows you to actually DO the move properly and you want to work your way up to removing the shoes then DEFINITELY do that.
The point is to meet yourself where you are at. Do what feels good and rejuvenating to your body and allows you to incorporate it into your days.
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