Eight-Limbed Yoga

 

 

with Rob Lucas

 

 

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Virabhadrasana B

Warrior 2

 

 

When I was training with Pattabhi Jois, a friend of mine who was practicing with me there asked someone to take some pictures of him during practice, so he’d have something to take home and show friends and family.

After the pictures were developed, he was very excited to look at them. He opened up the album that the photo developers had neatly arranged them in, his face glowing with anticipation.

Then he saw himself in warrior 2. A slight frown creased his brow. A quiver came to his lip. "Huh." He said, a hint of desperation creeping in to his voice.

"I didn’t think I did it like that."

The next day we went to the pool together. He sat in a chair and didn’t talk to anyone the whole time. Afterward, having dinner, he picked at his food. For a week he moped about.

I looked at that picture over his shoulder when I saw his reaction to it. It looked pretty similar to the picture you see above – his knee may have been a little less bent, his back leg a little less active. Maybe he wasn’t standing completely straight in his spine. But it was a decent warrior, nothing wrong with it. Maybe it could use a little fine tuning but if his practice didn’t need any fine tuning anywhere, wouldn’t that be boring?

I bring this up here hopefully to give you a chance to think about your own practice. It’s never going to be perfect. Maybe your knee could bend another inch (and will a year from now), or your foot could ground a little more, or whatever. So long as you’re practicing safely and effectively, the rest is just time and practice.

 

 

How to

Standing with the legs wide apart, the front foot facing forward and the back foot at 90 degrees, exhale as you bend the front knee so that it moves over the ankle.

Keep the knee in line with the ankle.  Don't worry so much about keeping it directly over it, as not letting it move to one side or the other.  Avoid letting the knee move forward of the ankle, instead, take the front foot forward more.

The arms extended out over the legs parallel to the floor.  Feel the shoulders moving down. The gaze is forward out over the front fingertips.

 

Modifications

Unbend the front knee, the leg may even become straight if necessary, but try to work with at least a small bend.  Slowly over time this can deepen.

Try turning the palms up rather than down, see what that does to the shoulders.

 

Transitional Poses

 

Entry Difficulty Categrory Exit Difficulty Category
Adho Mukha Svansanasa 3, Beginner Standing/Forward Bend Adho Mukha Svanasana 3, Beginner Standing/Forward Bend
Virabhadrasana A, C   Standing/Balance(C) Utthita Parsvakonasana 4, Beginner Standing
Utthita Parsvakonasana   Standing Utthia Trikonasana 3, Beginner Standing
Utthia Trikonasana   Standing Ardha Chandrasana 12, Intermediate Standing/Balance
Ardha Chandrasana   Standing/Balance Virabhadrasana A, C   Standing/Balance(C)