Reclining Warrior Pose

Reclining Warrior Pose , also known as Supta Virabhadrasana , is a variation of the standing warrior pose that creates a deep stretch in the hip flexors, quads, and opens the chest and shoulders. This pose combines the strength and stability of warrior poses with deep stretches and can be very relaxing for the whole body.

Correct technique and execution

How to do Reclining Warrior Pose correctly:

  1. Start in Warrior II with your right leg in front. Bend your right knee so it's over the ankle and extend your left leg back.
  2. On an inhale, lift your right arm up toward the ceiling and let your left hand slide down the back of your left leg.
  3. On an exhalation, lean back, stretch your upper body to the left and let your head follow the movement backwards.
  4. Keep the hips stable and avoid overextending the spine. Focus on opening the chest and creating length along the right side of the body.
  5. Hold the position for 5-10 deep breaths and then switch to the opposite side.

Common Mistakes in Reclining Warrior Pose

While this position may seem straightforward, there are some typical mistakes you should avoid:

  • Overextended knees: Be sure to keep the front knee bent at a 90-degree angle and avoid locking the back knee completely.
  • Drop in the hips: Keep the hips stable and avoid letting them tip towards the back foot when you lean back.
  • Neck discomfort: Keep your neck long and relaxed to avoid creating unnecessary tension.

Variations and Modifications

Reclining Warrior Pose can be adapted in several ways to fit your body's needs:

  • Beginners: If you feel discomfort in the lower back, you can reduce the back bend or keep the body more upright.
  • Advanced: For a deeper stretch, you can try to reach further back with the back hand and intensify the stretch in the upper body.

Reps and breathing

Hold the position for 5-10 deep breaths. Focus on inhaling as you stretch your upper body and exhaling as you extend the stretch back. Repeat the pose on both sides to balance the body.

Reclining Warrior Pose is a great exercise to open up the body while building strength and flexibility. With regular practice, you will improve both your balance and posture.

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