Warrior II — Virabhadrasana II

Difficulty: Beginner–Intermediate

An expansive standing pose that cultivates strength, presence, and steady gaze.

Gentle Alignment Cues:

• Front knee tracks roughly over middle toes.
• Reach through both arms without locking elbows.
• Choose a gaze that feels steady and easeful.

Benefits:

• Strengthens legs and hips
• Builds stamina
• Opens chest and shoulders

Contraindications:

Knee or hip sensitivity; adjust stance width and depth.

Variations:

• Shorten stance.
• Practice with back to a wall.

Triangle Pose — Trikonasana

Difficulty: Beginner–Intermediate

A standing pose that lengthens the side body and opens the legs and hips.

Gentle Alignment Cues:

• Use a block, chair, or thigh for the bottom hand.
• Invite length through both sides of the torso.
• Choose a gaze that feels kind to your neck.

Benefits:

• Stretches hamstrings and side body
• Strengthens legs and core
• Supports balance

Contraindications:

Low back or neck sensitivity; keep the shape smaller and supported.

Variations:

• Use a chair for support.
• Keep top hand on hip.

Extended Side Angle — Utthita Parsvakonasana

Difficulty: Beginner–Intermediate

A lateral standing pose that lengthens the side body and strengthens the legs.

Gentle Alignment Cues:

• Rest front forearm on thigh or hand on a block.
• Reach top arm overhead or keep hand on hip.
• Keep breath smooth and spacious.

Benefits:

• Strengthens legs and core
• Opens side body and hips
• Supports balance and stability

Contraindications:

Knee, hip, or low back pain; use higher support and shorten stance.

Variations:

• Use a chair for support.
• Shorten stance.

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Warrior III — Virabhadrasana III (Supported)

Difficulty: Intermediate

A balancing standing pose that strengthens legs and core while challenging focus and stability.

Gentle Alignment Cues:

• Hinge forward from hips and extend one leg back.
• Use blocks or a chair under hands for support.
• Keep a soft bend in standing knee.

Benefits:

• Strengthens legs and core
• Improves balance and focus
• Builds body awareness

Contraindications:

Dizziness or balance concerns; stay higher or use a wall/chair.

Variations:

• Keep back toes on the floor.
• Practice facing a wall with hands on the wall.

Extended Side Angle — Utthita Parsvakonasana

Difficulty: Beginner–Intermediate

A strong standing pose that opens the side body, hips, and chest while strengthening the legs.

Gentle Alignment Cues:

• From Warrior II, lower front forearm to thigh or hand to block.
• Reach top arm overhead or keep hand on hip.
• Keep chest gently rotating open.

Benefits:

• Strengthens legs and core
• Opens side body and hips
• Builds stamina and focus

Contraindications:

Knee or hip pain; shorten stance or keep forearm on thigh.

Variations:

• Use a chair under front arm.
• Practice with back against a wall.

Goddess Pose — Utkata Konasana

Difficulty: Beginner–Intermediate

A powerful, grounding standing pose that strengthens the legs and opens the hips and chest.

Gentle Alignment Cues:

• Step feet wide and turn toes out comfortably.
• Bend knees toward toes and keep spine tall.
• Arms can reach out, up, or rest on hips.

Benefits:

• Strengthens legs, glutes, and core
• Opens hips and chest
• Builds stamina and grounding

Contraindications:

Knee or hip pain; reduce depth or narrow stance.

Variations:

• Practice with back against a wall.
• Keep hands at heart for stability.

Pyramid Pose — Parsvottanasana

Difficulty: Beginner–Intermediate

A grounding forward fold that lengthens the hamstrings and supports balance and focus.

Gentle Alignment Cues:

• Step one foot back and square hips forward.
• Hinge from hips and fold over front leg.
• Use blocks under hands to support spine length.

Benefits:

• Stretches hamstrings and calves
• Improves balance and stability
• Supports spinal alignment

Contraindications:

Hamstring strain or low‑back pain; bend front knee and use higher support.

Variations:

• Hands on blocks or chair.
• Shorten stance for more stability.

Star Pose — Five‑Pointed Star

Difficulty: Beginner

A wide, expansive standing pose that promotes openness, grounding, and energetic lift.

Gentle Alignment Cues:

• Step feet wide and root evenly through both legs.
• Reach arms out at shoulder height, palms neutral.
• Lengthen spine and soften shoulders.

Benefits:

• Strengthens legs and core
• Opens chest and shoulders
• Encourages grounding and expansion

Contraindications:

Shoulder discomfort; keep arms lower or hands on hips.

Variations:

• Practice with back against a wall.
• Keep arms lower for ease.