Warrior II

The lesson

1. 01

   Step wide, then set the feet

   About a leg's length apart. Front foot points straight ahead; back foot turns in maybe thirty degrees, grounded along its outer edge.

2. 02

   Bend the front knee over the ankle

   Sink until your front thigh is heading toward parallel with the floor, knee stacked over the ankle rather than drifting past your toes.

3. 03

   Open the hips to the side

   This is the part that makes it Warrior II. Your hips and chest turn toward the long edge of your mat while your front knee keeps pointing straight forward — the two go different ways on purpose.

4. 04

   Front knee tracks toward the little toe

   Left to itself that knee will fall inward. Press it gently out toward the little-toe side of your front foot and hold it there.

5. 05

   Arms at shoulder height, shoulders down

   Reach one arm over the front leg and one over the back, palms down, both long. Gaze past the front fingertips. Torso stacked upright, not leaning out over the front leg.

6. 06

   The test

   You should feel your front glute and outer hip holding the knee out, and a broad stretch through your back inner thigh. If your back foot's outer edge has peeled off the floor, shorten the stance until it grounds again.