1. Warrior Balance
To do warrior poses in Ashtanga yoga, begin in a balanced standing position with your feet together, arms to the side and back straight. With an inward breath, raise your arms in the air overhead. Bend the knees slightly to lower the torso. With the next breath, lift the right leg and extend it straight back, leaving the left leg bent. Bend the body forward. The arms, torso and right leg are all aligned and parallel with the floor. Hold this pose for at least three breaths.
2. Straight-Legged Warrior
Practice yoga positions like this variation of the warrior pose. Begin in the warrior pose balanced on one bent leg, with the other leg extended behind and the arms and body extended forward. With an outward breath, straighten the leg that is bearing the weight. Keep the arms, torso and legs aligned and parallel to the floor. To stay balanced, press the inner foot firmly into the floor. This will help prevent the ankle from wobbling. Hold this pose for at least three breaths.
3. Inverted Warrior
A second variation of the Ashtanga yoga pose called warrior, is an inversion with the head down and foot up. Prepare for this pose by doing the warrior pose with bent leg followed by the warrior pose with straight leg. With an outward breath, slowly lower the body down and at the same time raise the right leg so that the leg and torso remain aligned. Place the hands palms-down on the floor on either side of the left foot. Hold this pose for at least three breaths.
4. Switch Sides
Repeat all yoga positions that favor one side on the other side so that the whole body gets the same benefits. Once all variations of the warrior pose are done, reverse the sequence until you are at starting position and ready to switch to the other side. From an inverted warrior position, slowly lower the right leg and lift the body, bringing the arms off the ground. Bend the left knee slightly and hold the original warrior pose for three breaths again. Slowly return the right foot to the floor, at the same time raising the body and returning the arms to your sides. Repeat the warrior sequence on the other side.
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