Yoga Warrior Pose - Preparations

PLEASE USE A YOGA MAT FOR EACH ASANA AND BODY PREPARATION.

Exercise one - Gastrocnemius stretch

  1. With your palms against a wall step forwards with your right foot so that you are a few centimetres away from the wall. Ensure your arms are outstretches and relaxed and your foot is facing forwards.
  2. With your left foot, careful step back about two to three feet and place your heel firmly down onto the floor. Your left foot should also be facing forwards, right knee is slightly flexed and your hips and shoulders are square.
  3. Draw your lower abdomen in to ensure that the lower back and pelvic region is stabilised.
  4. Slowly begin to bend your right knee. You will notice a stretch in your left Gastrocnemius muscle, if your heel remains down and your left knee is straight.
  5. Hold this pose, adopting normal breathing for a count to twenty, and release. Be careful not to flatten the arch of your foot during the stretch.
  6. Rest for a few moments and repeat twice more.

Repeat the other side.

Exercise two - Soleus stretch

  1. Returning to the above position, begin with bringing the left slightly nearer to the right foot.
  2. Bend the left knee along with the right one and shift your weight back so that it is more on your left leg.
  3. Repeat one more time on this side.

Repeat the other side.

This exercise will give your soleus muscle a lovely stretch and will also stretch the lower calf right down to the Achilles tendon.