Guided Yoga: Reverse Warrior and Tree Poses

Guided YogaKnowledge Center

Two poses for today are Reverse Warrior and Tree Poses

Reverse Warrior and Tree Poses

Reverse Warrior and Tree Poses Helps with mobility in the hips and stretches the inner thighs. Try these poses with Guided Yoga from YouVeda.

Reverse Warrior Pose

Steps

  • Starting in Warrior 2 with the right knee bent, turn the palm of your right hand to face the ceiling.
  • As you inhale, lift your right arm up to the ceiling. At the same time lower your left hand and slide it down your left leg. Think about keep length in both your side waists as you do so.
  • Firm your shoulder blades on the back and knit your lower ribs in, slightly engaging your core muscles. Lift your chest as you come into a gentle backbend. Look to your raised hand or gaze to your back foot if you have neck or balance issues.
  • Stay in the pose for up to 5 breaths.
  • Come back to Warrior 2 as you exhale.
  • Repeat on the other side.

Benefits

  • Opens the chest and side body, releasing tension in the intercostal muscles around the ribs and allowing for a freer deeper breath.
  • Strengthens the legs.
  • Helps with mobility in the hips and stretches the inner thighs.

Tree Pose

This posture replicates the graceful, steady stance of a tree. Unlike most yoga poses, the Tree Pose requires keeping our eyes open in order to maintain body balance.

Steps

  • Stand tall and straight with arms by the side of your body.
  • Bend your right knee and place the right foot high up on your left thigh. The sole of the foot should be placed flat and firmly near the root of the thigh.
  • Make sure that your left leg is straight. Find your balance.
  • Once you are well balanced, take a deep breath in, gracefully raise your arms over your head from the side, and bring your palms together in ‘Namaste’ mudra (hands-folded position).
  • Look straight ahead in front of you, at a distant object. A steady gaze helps maintain a steady balance.
  • Ensure that your spine is straight. Your entire body should be taut, like a stretched elastic band. Keep taking in long deep breaths. With each exhalation, relax the body more and more. Just be with the body and the breath with a gentle smile on your face.
  • With slow exhalation, gently bring down your hands from the sides. You may gently release the right leg.
  • Stand tall and straight as you did at the beginning of the posture. Repeat this pose with the left leg off the ground on the right thigh.

Benefits

  • This pose leaves you in a state of rejuvenation. It stretches the legs, back and arms, and invigorates you.
  • It brings balance and equilibrium to your mind.
  • It helps improve concentration.
  • This posture has been found to relieve some cases of sciatica.
  • It makes the legs strong, improves balance, and opens the hips.
  • It helps those who are suffering from sciatica.

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