This is one of my teachers' way of explaining this pose, and I simply LOVE IT! Thanks Susi.
Start Warrior 1 by stepping back from Tadasana. It easily brings your awareness to your hips and pelvis with safety, strength and stability.
1. Stand in Tadasana. Remember that two things have to happen to make the legs in Warrior 1 work. Your back leg needs to rotate and extend in the hip as the front leg moves into flexion at the hip and knee. Keep this pureness in mind as you step back.
2. If your hips become "unsquare" as you step back, it is a sign that you are going too far back and/or too narrow. So, shorten your stance front to back, or widen your stance left to right. See which stance (or combination of stances) brings freedom so that your pelvis naturally squares back up.
3. Connect into your feet. Feel the center of your heels, the ball of each foot, and the base of your pinky toe. Let your legs be strong but not rigid. Overcontracting your legs will reduce strength.
4. From there, raise your arms up,perpendicular to the floor, parallel to each other and reach actively through the little finger sides of the hands towards the ceiling. Put energy into your hands. Organic energy! Shoulders away from the ears, scapulas firm against your back.
BREEEEEEEAAAAAAAAATTTTHHHHHEEEEEEEE and soften the face by smiling, a happy and peaceful warrior is ALWAYS a much better warrior :)
...and...voila'!
When you work this way, there are no assumptions of how much body awareness exists. This deliberately tells you what needs to happen. As a resuit, your awareness actually rises and there is less of a tendency for overtorquing the spine or pelvis; and there is less opportunity for the front knee to fall inward and for the back to overarch. This is all because you are moving through your pure range of motion, which involves more ease, more balance, and fewer compensatory patterns in the knee, SI joints, or back. As a result, you feel much more grounded while in the pose. (You don’t purposefully try to ground, but by the nature of pure movement, you feel grounded.) And, when you come out, you feel lighter. Try it and see.
When you work this way, there are no assumptions of how much body awareness exists. This deliberately tells you what needs to happen. As a resuit, your awareness actually rises and there is less of a tendency for overtorquing the spine or pelvis; and there is less opportunity for the front knee to fall inward and for the back to overarch. This is all because you are moving through your pure range of motion, which involves more ease, more balance, and fewer compensatory patterns in the knee, SI joints, or back. As a result, you feel much more grounded while in the pose. (You don’t purposefully try to ground, but by the nature of pure movement, you feel grounded.) And, when you come out, you feel lighter. Try it and see.
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