Compassionate Warrior

May 16, 2011 No Comments

In what aspect of your life do you need “Warrior Energy”:  Strong, powerful, stable, yet open, compassionate, and kind?  The warrior pose teaches us to connect with our strength and power while still opening up to others.  The Warrior pose reminds us that being in our own space, setting our own boundaries, and taking care of ourselves can be done with compassion.

How do we emulate the compassionate warrior in our lives?  It’s important to feel these feelings of power and compassion in the body first.  Yoga is a great place to start, to get grounded in these feelings and sensations on the mat, a safe space, before bringing the compassionate warrior into our lives and our relationships.

Warrior 2

This is a great pose to get into if you are ever feeling nervous or un-centered.  This pose allows you to feel powerful on your own two feet, while still being open to those around you.

How to do Warrior 2

Strong Base

1. Begin by standing at the front of your mat in mountain pose (standing pose) feeling grounded through the feet and tall through the crown of the head.
2. Step back with the right leg into a wide lunge.  The front foot points forward, and the back foot points inward from the long end of the mat (toes point towards your body rather than away from your body).  Press evenly through the feet, especially the back edge of the back foot which likes to come up off the mat!
3. Bend the front knee so that it is over (and not past) the ankle.  The back leg is straight.  Feel like you are pressing outward and away from the body with the back leg, and forward through the front leg.  Your base warrior stance is strong and grounded from the feet to the hips.  You may feel warmth in the front thigh – this is part of the power!

Open Heart

1. With hands on the hips, lift up and out of the waist – feel tall through the heart, while feeling grounded in the hips and legs.  Allow the heart to open with this feeling of height, while shoulders roll back and down.
2. Maintaining this feeling, reach equally and opposite with the arms, allow the arms to be strong from shoulder girdle to fingertips.  Gaze over the front middle finger.  Feel an arrow-like direction with the arms and the gaze.
3. Check in here.  You should feel an open heart, while your base feels strong and stable.  This is the balance of the compassionate warrior.
4. Take 3-5 breaths.  Gentle release the arms, place the hands on the hips.  Feel a strong core, and step back to the front of the mat into mountain pose.  Repeat on the other side!

Bring the balance of the compassionate warrior into all of your decisions and this week:  power and strength, openness and compassion.

Karoun Yoga, Yoga Tips, Yoga Wisdom