Standing Poses: Crescent, Warrior One & Two: 8-Min Tutorial

Two things you have to do is straighten the back leg and squeeze your belly in especially the part of your belly that is below the navel because when you step back your spine will naturally assume a back bend and we want a stretch out of this so we squeeze the core in the front of our core in and straighten the back legs and these two things the straightening of the leg and the hugging the belly in places a lot of tension on the front of our hips and that's what we want. So every time you get into crescent pose go as deep as you can try to be straight squeeze your belly in and straighten the back knee that's everything you have to remember and if you nailed it good job you're probably gonna start sweating in a couple of seconds. The other pose that is similar to this one but still quite different is low lunge so it's basically just a crescent pose with the knee down to the ground and the back foot flat and this is of course this is looks more like a masculine pose and this looks more like a feminine pose because it's open and relaxed no stereotypes but they are like qualitatively different so the back knee is down you're trying to move your hips towards your front foot of course sometimes I see this and it makes me cringe this is not what it's supposed to be like your foot should be forward and you should still squeeze in towards the midline like you were doing in crescent pose so you're not flopping open like a lizard stretch it's still an active pose where you're moving upwards like this so here in the low lunge a back bend is in its place it's okay to back bend and stretch and open your chest here not in crescent pose I never thought about it but that's really the difference between the two in crescent pose you're straight and strong in low lunge you try to bend backwards and almost think like your head is going to touch the foot of course it's never going to happen but that's the feeling you want to create like a big back bend okay two different poses but they look almost the same to an outsider you will feel the difference last pose is a balancing pose that we usually do from crescent pose so from crescent pose I simply lift my back knee up like a knee boom a tiny and you can grab your knee here and try to do a balance challenge and look up but this is not usually what we do what we do is to try to assume the standing perfect posture position and then you just lift your knee and stretch your leg okay like the karate kid whoop and then you hold it there you freeze there and that's what makes this we could call this the torture position I call it fighting warrior just to have a name for it but it's really torturous because you're not allowed to bend your bottom knee both legs are supposed to be straight and the only thing you're doing is flexing one of the hips and it's hard you have to breathe you have to balance you have to straighten both knees at the same time and the longer legs you have the more leverage gravity has on your foot and it's probably you probably can't be here for more than five ten seconds before you start feeling the front of your quads wanting to cramp and fatiguing and if you can't stand like here for ten seconds in yoga what if you're up by two points but the guy has an advantage and he's just single-legged you and you have ten seconds left on the clock and you're fatiguing and you're bailing in the last second you're bailing and you're moving away and he just takes you down and wins so that it's for jitsu it's crucial to have this kind of stamina here to just fight his grips like you you fucked up and he did a single leg but you're fighting his grips and if he does one mistake I'm gonna get my foot back and I'm not gonna do that same mistake again so whenever you are in a position like this and you feel the burn you feel the burn don't be beep and quit like really go for it and stay there and force yourself to not chicken out of it okay let's put these three poses together in a flow see you in the video