||APRIL ADJUSTS with me and @kimhartwell
- CRESCENT LUNGE to WARRIOR 2||
Next up in our #AprilAdjusts
campaign is Crescent Lunge (Alanasana) to Warrior II (Virabhradrasana II). These are fundamental standing postures in your Hatha yoga practice, but funny things can happen in the knees, lower back & shoulders. Have a listen to the video tutorial for some of the main alignment tips, which are also highlighted below. 😊⚔️
-Feet hip width apart.
-Back heel lifts high.
-Powerful back leg, muscles engaged (glutes, hamstrings, quads, calves).
-Tailbone lengthens, low ribs pull in (core/bandhas are ON!).
-Chest opens, as upper back muscles engage.
-Roll arm/biceps backwards & engage to fingertips, feel shoulder blades wrap round rib cage.
-Front knee points forwards but not past the toes.
👉🏼If straight back leg causes flaring of lower ribs & hyperextension in the lumbar spine, bend the knee until you can find a neutral low back again, feeling a strong core connection around the lower torso.
From crescent lunge, two controlled movements: back heel grounds down (foot facing front-diagonal), & arms open parallel to floor.
-Back leg strongly engages to protect knee from dropping in.
-Tailbone stays long, don’t stick your bum out!
-Spine upright, not tilting forwards or in an arc shape - use your obliques.
-Torso & hips face the side, with low ribs pulling in, only the head & gaze is forward.
👉🏼DO NOT allow front knee to drop in - normally because groin is tight or engagement lacking in the abductors (outside thigh muscles).
-Take feet wider apart instead (widthways) or slightly shorter stance (lengthways) to reduce stretch intensity & maintain good knee/ankle alignment - that’s more important than sinking deeper.
Follow along with the tutorial video, and be sure to make any of the adjustments we’ve suggested, based on your body today. Let us know how these postures feel now or fire away with any questions! 🙏🏼⭐️
#warriorII #virabhradrasanaII #crescentlunge #highlunge #alanasana #yogavideo #homepractice #mindbodyawareness #corestability #yogateachers
🍋 @lululemonuk @methodmovement