Punk Rock Yoga–Warrior 6 Pose

Warrior 6 (Warrior 3 x 2)

By Kimberlee Jensen Stedl and Todd Stedl

This pose is a partner pose. Designate one partner as Partner A and another as Partner B as you go through the steps.

From Yoga with a Friend: Develop trust, communication, strength, and compassion when you practice yoga with a partner by Kimberlee Jensen Stedl and Todd Stedl. See more excerpts and buy a copy today.

  1. Begin with both partners standing facing each other, coming first into the Extended Table pose to determine how far apart to stand.
  2. Both partners grab hands or forearms firmly.
  3. Stabilizing their left legs and keeping the left knee straight, both partners reach their right toes a few inches behind the left leg while keeping the toes on the floor.
  4. Simultaneously, both partners lift the right foot off the floor.
  5. The right foot stays flexed, as partners extend back through the heels and point the toes straight down towards the floor.
  6. The quadriceps muscles on both the left and the right thighs stay strongly engaged.
  7. For every inch the right foot rises, lower the chest the same amount, with the torso coming no further down than parallel to the floor and the right leg coming no higher than hip level.
    * Partners can bend forward different amounts from each other.
  8. Both partners engage abdominals to keep the spine neutral and the hips level; the right hip may want to pop up, but keeping it level makes the balance easier.
  9. After holding for four complete breath cycles, partners switch feet to take the pose on the other leg.

Warrior 6 is a great balance pose that also helps stretch the hamstrings in the back of the thighs and elongates the spine. It also demonstrates the concept of neutral spine, because when the back either arches or rounds in this pose, it makes the balance more difficult.

Whereas working with a partner makes some poses harder, it often makes Warrior 6 an easier pose for people. The big challenge in working with a partner here is that people have varying degrees of flexibility in their hamstrings, and this might mean not coming into your full range on this pose. This teaches you a great lesson to enjoy your yoga practice wherever you land in each pose.

Symbolism: The symbolism of Warrior 6 is that the seesaw-like action of the leg rising and chest descending in this pose demonstrates the balancing act of a relationship. For every movement, there is a counter movement, just like in a relationship that for every give there is an equal take.

This pose is a variation on Warrior 3 (Virabhadrasana 3).

From Yoga with a Friend: Develop trust, communication, strength, and compassion when you practice yoga with a partner by Kimberlee Jensen Stedl and Todd Stedl. See more excerpts and buy a copy today.

Leave a Reply

See for yourself

Video is worth ten thousdand words--check out Punk Rock Yoga in actionDanalynn Scott-Livingston

Punk Rock Yoga Manifesto

Punk Rock Yoga T-shirts

T-shirts

Archives