cathyc, Author at White Crane Yoga

March 18, 2023May 22, 2023

Warrior II

Hello yoga enthusiasts. I’m excited to begin a regular post series sharing some of my favorite yoga poses and the benefits they offer. In this post, I’ll be delving into one of my all-time favorites – Warrior II – and discussing its correct alignment, benefits, and some additional tips to help you deepen your practice. Whether you’re a seasoned yogi or just starting out, I hope this post inspires you to explore the many benefits of Warrior II and incorporate it into your practice. So, let’s get started and flow into this powerful pose!

Warrior 2 yoga pose, also known as Virabhadrasana II, is a powerful standing pose that helps build strength, endurance, and focus. It is named after the warrior Virabhadra, a mythological character in Hindu mythology who is said to have been created by Lord Shiva to defeat a powerful demon.

To do the Warrior 2 yoga pose, follow these steps:

Start in a standing position with your feet together.
Step your left foot back, about 3-4 feet, and turn your left foot out 90 degrees so that your left heel is in line with your right heel.
Bend your right knee, keeping it directly over your ankle, so that your thigh is parallel to the floor.
Raise your arms to shoulder height, keeping them parallel to the floor, and gaze over your right fingertips.
Hold the pose for 5-10 deep breaths, then release and repeat on the other side.

Correct Alignment:

Correct alignment is crucial for getting the most out of the Warrior 2 pose and avoiding injury. Here are some tips for achieving proper alignment:

Keep your front knee directly over your ankle, and make sure it doesn’t collapse inward or extend past your toes.
Engage your thigh muscles and lift your kneecaps to protect your knees.
Keep your hips facing forward and level with the ground.
Lengthen your spine and reach out through your fingertips.
Keep your shoulders relaxed and away from your ears.

Benefits:

Warrior 2 pose has many benefits for both the body and mind. Here are some of the benefits:

Strengthens the legs, hips, and core muscles.
Stretches the groin, hips, and chest.
Improves balance and stability.
Increases stamina and endurance.
Helps to build mental focus and concentration.
Promotes a sense of confidence and courage.

Additional Tips:

To deepen the pose, try sinking deeper into your front knee or reaching your arms higher.
If you have tight hips or groin muscles, try widening your stance slightly.
To make the pose more challenging, try holding it for longer or pulsing up and down.
To supercharge, with your front foot, try coming up onto your tiptoes (as in the pic)

Overall, Warrior 2 yoga pose is an excellent addition to any yoga practice. With proper alignment and regular practice, it can help to build strength, flexibility, and mental focus, and leave you feeling energized and empowered.

Book a spot in any of our classes: book your spot here.

February 5, 2023February 7, 2023

What to expect in our Beginner Yin Yoga Class

As a newcomer to Yin Yoga, you may feel a little apprehensive about what to expect in your first class. But don’t worry, the practice is designed to be accessible to people of all levels, including Yin Yoga beginners.

Our Yin Yoga Class

Here’s a breakdown of what you can expect in our beginner yin yoga class:

A warm welcome: Your teacher will likely start the class by making sure everyone feels comfortable and at ease. They’ll introduce themselves and give a brief overview of what Yin Yoga is all about.
Getting comfortable: Before diving into the Yin poses, you’ll do some gentle warm-up movements to get your body ready. This will help you feel more relaxed and prevent injury.
Taking it slow: The heart of a Yin class is the series of long-held, passive poses. You’ll hold each pose for 3-5 minutes, allowing your muscles to relax and your connective tissues to stretch. Don’t worry if you feel a little uncomfortable at first, this is normal. Just focus on your breath and let go of any tension in your body.
Support when you need it: Your teacher may use props such as blankets, blocks, and bolsters to help support your body and make the poses more comfortable. If you need more support, don’t be afraid to ask for it.
Breathing deeply: In Yin Yoga, the focus is on the breath. Your teacher will guide you through slow, deep breaths to help you stay relaxed and focused. Pay attention to your breathing and let it be your anchor during the long-held poses.
A moment of peace: After each pose, you’ll have a few minutes to relax and meditate. This is a great time to reflect on how you’re feeling and let go of any stress or tension.
Closing time: At the end of the class, you’ll spend a few minutes in savasana (corpse pose) to allow your body and mind to fully absorb the benefits of the practice.

In conclusion, our beginner-friendly Yin Yoga class is a slow-paced, gentle practice that will help you stretch your connective tissues, reduce stress, and improve flexibility. So just breathe deeply, let go of any worries, and enjoy the journey.

Book a spot in our new Tuesday (8.15 pm) Yin class: book your spot here.

January 20, 2023March 22, 2023

Beginners Yoga Class

Our new yoga studio in Underwood coming to life

If you’re thinking about trying out a beginners yoga class or getting back into yoga after a break, congratulations! You’re about to embark on a journey that will change your life in so many ways. Yoga is a holistic practice that strengthens and stretches the body, calms the mind, and soothes the soul. It’s a great way to reduce stress, improve flexibility and balance, and increase overall well-being.

As a beginner, it’s important to start with the basics. We designed our beginners yoga class specifically for those new to yoga or who have been away from it for a while. Experienced, certified instructors will guide you through the foundation postures, breath exercises, and gradually build to more advanced poses.

One of the best things about yoga is that it’s accessible to everyone, regardless of age, level of fitness, or body type. You don’t need any special equipment or clothing, just comfortable clothes that allow you to move freely.

We hold a beginners yoga class once a week in our beautiful and peaceful studio. With small class sizes, our Instructors offer individual attention to each student. We encourage you to take advantage of this opportunity and try out our beginner class held on Tuesday’s at 6.15 am.

So, if you’re ready to start your yoga journey, or get back into it after a break, come join us for our beginner yoga class. You’ll leave feeling refreshed, invigorated, and ready to take on the world. Book a class today and begin to experience the many benefits of yoga for yourself!