Stand with your back to the wall and step your feel about 3-4 feet wide.Turn your left foot out 90 degrees and your back foot in 45 degrees. Place your hands on your hips and bend the front knee and make sure it aligns directly over the ankle. Place a block between the thigh and the wall. Press your thigh firm into the block to activate your external hip rotators. Make sure that you can see your big toe which means that your knee is pointing over your second toe. Reach your arms out to the sides and feel the pinkies touch the wall along with the back of the head. Remember that the shoulders square to the wall but the hips will slightly rotate towards the front knee. Lastly, press the back thigh back towards the wall as well, drawing the femur bone to the back of the hip socket. Breathe here for 5-10 breaths and repeat on the other side. The next time you do Warrior 2 in the middle of the room work the pose as if you are still at the wall and feel your new alignment and strength!
Quick Tip: Warrior 2
Warrior 2 is one of the basic poses we all learn. As a teacher I find that even the most advanced students could still benefit from spending some time at the wall. Here’s how: