Humble Warrior
Baddha VirabhadrasanaA bound forward fold from the Warrior I legs, opening the shoulders as the torso dives inside the front thigh. Combines a deep shoulder stretch with standing leg strength.
- 01From Warrior I, interlace the hands behind the back.
- 02Keep the front knee bent deep and the back heel grounded.
- 03Hinge the torso forward and dive the shoulder inside the front thigh.
- 04Let the clasped hands lift up and over toward the floor.
- 05Keep the neck long and the crown reaching toward the mat.
- 01Keep sinking the front knee as you fold.
- 02Lift the hands away from the back to open the shoulders.
- 03Ground the back heel firmly.
- 01Straightening the front leg to fold lower — keep the Warrior I bend.
- 02Forcing the hands overhead — let the shoulders open at their own pace.
- 03Dropping the head heavily onto the floor — control the descent through the legs.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.