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Ask Yoga Today

Ask Yoga Today – Proper Alignment in Warrior Poses

Posted: June 19th, 2012 by Neesha Zollinger No Comments

Dear Neesha,

Will you please discuss proper pelvis/leg alignment during Warrior poses?  Thank you, Naomi

Hi Naomi, Thank you for writing with your question, it is always nice to take some time to clarify.

The 3 Warrior poses have slightly different leg and pelvis alignnent in the methods that I have been taught.

In Warrior 1 the pelvic basin should be squarely forward, the back leg internally rotated.  This means that your back foot will be rotated  forward a lot (or even lifting your back heel) to avoid twisting in the knee.

The pelvic basin is open to the side in Warrior 2.  The front leg has external rotation and the back leg still has internal rotation to optimize opening in the pelvis, but most people can generate that rotation with the back foot paralell to the back of the mat.  Also, just because the pelvis is open to the side, it does not mean 180 degrees open.

A whole essay could be written on how to appropriately spiral the legs for maximum opening, but we will save that for a later post.

In Warrior 3 the front of the pelvis is square to the floor, so the back leg has an even deeper internal rotation than in Warrior 1.

I hope that this helps inform your awareness and health in yoga! Any questions are welcome, just post them here on the blog!

Blessings for a fierce and powerful practice!

Neesha