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.
3. 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.
