Virabhadrasana 2 (Warrior 2)

Warrior 2 is a fantastic posture to promote flexibility and strength within the legs. It also instils martial artists and dancers with a strong foundation for kicks. 

1. Start by standing in Tadasana. Bend your knees and place your palms flat onto the floor. The thumbs should be touching the small toes on the outside of both feet. 

2. Breathe in and step far back behind you with the right foot. After stepping back rotate the right foot to a 60 degree angle towards the left heel. 

3. The left knee will be touching between the left chest and shoulder. The left shin should be perpendicular to the floor with the left foot pointing straight. Simultaneously the right knee should be locked straight. This will set your foundation. 

4. Then place your palms together breathe in and reach up to the sky. Breathe out and lower your arms parallel to the floor. Left arm points straight in front and right arm points straight back. This is the start of the posture. 

5. Hold the spine and left shin perpendicular to the floor while the left quadricep is kept parallel to the floor. Simultaneously rotate the hips to the right. While rotating the hips maintain the left quad pointing straight forward. Do not allow your left knee to turn to the right. 

6. Hold as you breathe into your nose and out your nose. When you are ready come down and switch sides.

Utkatasana (Chair)

Utkatasana is one of the best postures for targeting the quadriceps. The average person will begin to feel a burning sensation of the thighs within 5 to 10 seconds. 

1. Start by standing in Tadasana with your toes together and heels together. 

2. Put your palms together and lace your fingers except for the index fingers and thumbs. The index fingers and thumbs are side by side. 

3. Breathe in as you extend your arms up and bend your knees. Reach back with your buttocks as you lower your quads roughly parallel to the floor. Simultaneously the biceps should be pinching the head while extending your arms. 

4. Pinch the knees while holding the posture. Hold while looking up with the arms extended. Continue pinching your knees while breathing into your nose and out your nose. 

5. When finished breathe in and stand up. Breathe out when lowering your arms to a Tadasana.

Garudasana (Eagle)

The eagle strengthens and stretches the ankles, calves, knees and thighs while enhancing concentration and balance. 

1. Start in a Tadasana. Place your left leg around a slightly bent right leg. Then wrap the left foot around the right calf. Try to place the left big toe onto the inside of the right calf. 

2. Follow up by wrapping the left arm under and around the right arm. After wrapping your arms put your palms together. 

3. Then attempt to bend the right leg to a comfortable point. Reach your buttocks as far back as possible. Simultaneously maintain the right shin as close to perpendicular as possible. 

4. Hold for a comfortable period of time. Continue breathing into your nose and out your nose. Slowly come out of it and assume the Tadasana in order to catch your breath. Then switch sides.
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