By: Shelley Gordon
If you’re always sitting behind a computer screen with your shoulders rolling forward, causing your upper back to round and chest to cave in, you may feel tension through the neck, shoulders and upper back. In Warrior One reaching your arms overhead (in proper alignment) opens the chest by strengthening the shoulders and back. Building a strong upper back can help reduce neck pain and the possibility of becoming the Hunchback of Notre-Dame.
For the sedentary desk warrior, daily hip flexor stretches can help counterbalance prolonged hip flexion involved in sitting for hours. This shortening of the front body often pulls the pelvis forward causing strain or pain in the low back. Warrior One opens the hip flexors and neutralizes the pelvis.
Sitting takes no effort from the legs, leaving the muscles inactive for most of your day. Warrior One awakens almost all the muscles of the legs by recruiting them to support your entire body. At first you’ll feel the weight in your quadriceps (thighs) but eventually you’ll learn to activate the hamstrings and shins by pressing the feet firmly and evenly into the floor.
When you’re feeling any low or upper back tension at work, get out from behind your desk and give Warrior One a try. Don’t be shy about it. It only takes a few moments and you may find yourself feeling happier, healthier and more focused.
Finding your Warrior
1. Stand with your feet inner hip distance apart (4 – 6 inches) with hands on your hips. Notice that your hips are facing the same direction as your chest & shoulders.
2. Step your left foot back roughly 2 – 4 feet, on a slight outward angle.
3. Press your left foot firmly into the floor to activate the left leg as you bend your right knee over the right ankle. Press your left hip forward and pull your right hip back. Notice your hips. If they are not facing forward, step your left foot a few inches forward.
4. Raise your arms overhead, shoulder distance apart with palms facing each other. Actively pull your shoulder blades towards your tailbone as your reach your fingers upwards.
5. Send your tailbone towards the floor, gently thrust your left hip upward & forward, draw your front ribs inwards and elongate the back of your neck. You should now feel a stretch at the front of your left hip/pelvis.
6. Hold Warrior One for 5 – 10 breaths and repeat on the other side.
Tips
1. If your left calf is feeling the stretch instead of the left hip, place a rolled up yoga mat or towel under your left heel. This will help correct the alignment of the pelvis & bring a stretch to the hip.
2. To deepen the stretch in your shoulder blades, back, and neck, turn your pinkie fingers inward and press the thumbs behind you. Be sure not to extend from the rib cage.
3. Aren’t sure if your pelvis is neutral? Think of your pelvis as a bowl of water full to the brim. A neutral pelvis won’t allow any water to spill out forwards or back. In Warrior One tight hip flexors will pull the pelvis forward causing the imaginary water to spill over the front side of your body. Pressing your tailbone towards the floor and pulling the front of the hips up will bring the pelvis back to proper alignment.
Some supporting info found at:
http://www.yogajournal.com/practice/588/
http://yoga.prevention.com/yoga-for-beginners/Way_of_the_Warrior_327.php
Shelley Gordon is a certified yoga instructor specializing in healing injuries as a physiotherapist assistant at Active Body Clinic. She also runs an eco-conscious yoga company with her mother, Kathy, making yoga accessories with reclaimed fabric.
www.lovemymat.com
www.lovemymat.com
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