Prenatal Yoga – Warrior Two Pose

    Published: 06-16-2009
    Views: 14,201
    Yoga teacher Kathy Duke demonstrates how to do the Warrior II pose.

    Kathy Duke

    Kathy's love of yoga began when she started taking classes nearly 10 years ago. In 2000, she completed the Health Advantage Yoga Center Teacher Training Program with Betsey Downing and Doug Keller. Since then, she has studied with Kaustaub Desikachar, David Frawley, John Friend, JJ Gormley, Judith Lasater and Erich Schiffman and has completed prenatal courses. An Experienced Registered Yoga Teacher with Yoga Alliance, Kathy Duke also holds certifications from the American Council on Exercise and the American College of Sports Medicine. Her teaching experience includes leading classes and individual sessions in the corporate environment, health clubs, studios and in-home, she has volunteered as an EMT and instructed CPR and first aid certifications. After earning a BFA from Virginia Commonwealth University, she has worked in the health and fitness industry for more than seventeen years. Kathy's comprehensive style emphasizes alignment and form of yoga postures, and integrates breathing and relaxation techniques into classes. Kathy is sensitive to the needs of beginers and accomodates those with more experience. Kathy currently teaches classes and workshops at the Health Advantage Yoga Studio in Herndon, VA and The Women's Club in Chantilly, VA and presents yoga seminars in the Northern Virginia area.

    Kathy Duke: Hi! My name is Kathy Duke, I teach prenatal yoga at the Health Advantage Yoga Center in Herndon, Virginia. Today, we are doing prenatal yoga. I am going to teach you how to do a Warrior II pose. Remember, to consult with your doctor or health care practitioner, before starting yoga or any other form of exercise.

    Lets begin in mountain pose. Aligning the feet below your hips, let the spine stretch upwards and gently move the shoulders back to open your chest to receive your breath.

    On an inhale, take the legs out to a comfortable distance, usually two-and-a-half to three feet apart. We are going to turn our left leg in, moving from the top of the thigh, so the foot is at an angle and the right toes extend all the way out.

    On an inhale, take your arms up to shoulder height, letting the shoulders face forward, stretching the arms out evenly. Let your right knee bend so the knee extends over the ankle, keeping the shin vertical.

    Press down evenly into your front and your back leg and feel how the spine extends as it rests between each hip. Warrior pose is an energizing pose, strengthening both the arms and the shoulders.

    You can stay here for as long as four to six full breaths and on an exhale release your arms. Let your feet turn so that they are parallel to the front edge of your yoga mat and turning your right leg inward from the thigh, left toes move all the way out so they point straight ahead.

    Inhale, lift the arms to shoulder height and as you exhale, extend your left knee keeping the shin vertical. On an inhale, move the breath down the back body.

    Exhaling, feel the lower back gently released keeping the legs steady. After four to six breaths, let the arms released, straighten your front knee and step the feet together. That is how we do Warrior II pose.

    Next, I am going to show you Triangle pose.