When you are strong in Warrior II you can progress slowly towards this position.In the description of Warrior II you will find an added side bend. Work with this variation until you can take the finger to the floor.

Taking Warrior position, inhale and stretch one arm down past the knee and touch the fingers to the floor. The other arm to begin with is reaching straight upwards, fingers outstretched. You should form a nice line though both of the extended arms. Do not allow the top shoulder to fall inwards, it is important to keep the chest open. Turn the top hand away from you and bend the elbow, letting the arm gently move behind the back. When flexibility allows, place the hand on the thigh (as shown in the photograph). The gaze is upward yet if this is uncomfortable on the neck, gaze forwards or slightly down. To reach the full position, lift the lower hand off the floor, take it behind the bent leg, release the other hand from the thigh and hold the hands together. Feels great! Keep breathing steadily and return by reversing the position. Repeat to the other side.

REASONS TO DO BOUND EXTENDED SIDE ANGLE/BADDHA UTTHITA PARSVAKONASANA:

Strenthens the legs, knees, ankles and groin area, tones the waist, opens the chest and shoulders. Will improve stamina also.

Suitable for mothers with babies over 3 months. This is an opening pose so not to be performed until you feel fully recovered from the birth. When you do feel ready to take Warrior II keep the pelvic floor muscles tight throughout the open stance.

Stand with feet wide (or as wide as feels comfortable to begin with) on your yoga mat. A sticky yoga mat is essential for these wide leg poses. Turn one foot to a 90 degree angle away from you. Turn the other foot in the same direction to around 45 degrees. Lift the arms out to the side as you inhale. As you exhale, bend over the foot which is at 90 degrees. Just bend a little at first. As you gain strength take the bend deeper, aiming eventually for a right angle with the knee directly over the foot. The body remains central (not leaning over to one side) and the arms are pulling equally in both directions. The head is turned to the side (the same side as the bent leg). Keep breathing steady. Either return and repeat on the other side or take a side bend before returning by placing the elbow lightly on the bent leg, inhaling and stretching the other arm over the head. Keep the arm by the ear and do not allow it to drop infront of the body. Try and keep the arm as straight as you can, reaching through the fingertips. Return and repeat both moves on the other side.

REASONS TO DO WARRIOR II/VIRABHADRASANA II:

Increases arm and lower body strength. The side bend tones the waist. Opens the chest which is especially great for nursing mothers.

This episode of Yogababy features positions to tighten the tum. All done while spending time with your new baby. Don’t forget you can now get more info at www.yogababy.tv