The Importance of Strength and Stability: In Yoga and Beyond

Strength isn’t just about upping your weights in the gym or holding your side-plank with ease. And stability is more than nailing your dancer’s-pose for that perfect beach insta shot (without face-planting in the sand). Whether on your yoga mat, in the gym, in Pilates, or out in the world, strength and stability are about resilience, balance, and the ability to face challenges with ease and grace. 

Why strength matters

My own relationship with strength has evolved over time (Hi, it’s me - Jess!). When I was younger, my strength goals were often about aesthetics. Now, as I mature, it feels more important to maintain strength as a way to prevent injury and support my body as I get older. That’s part of what has inspired me towards Pilates in recent times. I love how it challenges my strength and stability in new ways. It's been really beautiful to feel that shift as my practices begin to focus more on my internal world than my external one.

Of course, building strength isn’t just about physical fitness - it’s about feeling empowered in your body and mind. My fellow Humane Yoga teacher, Anjie, shares a similar sentiment: "Aside from yoga, I go to the gym 3 - 4 times a week for strength training and cardio exercises, balancing these with yoga sessions in between. Incorporating both into my routine has been incredibly beneficial for my overall strength, stability, and endurance."

Life can be demanding, am I right?! Work, family, responsibilities. But when we feel physically strong, we can handle those demands with more energy and presence. As Anjie puts it, "As a busy working mum, maintaining this balance has become more than just a fitness routine; it’s a lifestyle. It helps me feel stronger, more energised, and more present for both myself and my family."

Finding stability, on and off the mat

Stability isn’t just about core strength or holding those fancy balances - it’s about grounding yourself so you can move through life with more confidence and ease. Robyn, our lovely Humane Yoga Founder, shares her approach: "The practice that’s had the biggest impact on my strength and stability has been a combination of Pilates, Yang yoga, walking, Yin, and meditation. Pilates and Yang give me physical strength and core stability, but walking clears my mind and helps me reconnect with nature and rhythm. Yin teaches me to slow down and listen, and meditation is the glue - it reminds me where my true centre is."

Strength looks different every day

Let’s be real - strength doesn’t always mean pushing harder. Sometimes, the strongest thing you can do is choose rest. Sometimes, stability means knowing when to soften. Real strength is the ability to meet yourself where you are, without judgment, and move from that place with kindness.

This April, we’re inviting our community to explore what strength and stability means to you. Because - when we feel strong and steady within ourselves, we can move through the world with more clarity, calm, and confidence. It’s an on and off-the-mat adventure!

Mindfulness Is Everywhere: But What Does It Actually Mean? And How Can You Reap the Rewards?

Mindfulness has been having a moment for a while now. Once a hippy trippy practice for those on the fringes of society, the buzzword now infiltrates our screens - from meditation apps to reels on how to breathe, this spiritual practice has become part of mainstream society. 

But - like anything that’s having its time in the spotlight, it’s easy to throw it around without really understanding what it means. 

So, what is mindfulness? And more importantly - how do we actually experience its benefits without turning it into yet another shallow trend?

Spoiler alert: It’s not about achieving enlightenment or perfecting yourself. It’s simply discovering what brings you into the moment. No fancy props necessary!

Mindfulness is simpler than you think

At its core, mindfulness is being in the present. It’s the difference between absentmindedly scrolling while scoffing down your breakfast and actually tasting your food. It’s actively listening when someone speaks, whilst turning down the volume on the inner voice that’s waiting for its turn. It’s feeling the warmth of the sun on your skin as you put your laundry on the line instead of auto-piloting your way through the day. 

And the benefits are real! Mindfulness has been shown to:

• Reduce stress and anxiety

• Improve focus and productivity

• Enhance sleep quality

• Strengthen relationships

You don’t even need to live in a cave and grow dreadlocks to do it properly!

 3 small (aka easy) ways to practice mindfulness

1. The one-minute reset

One mindful minute can change the colour of your day. So pause. Breathe. Notice what’s happening around you. It’s as simple as that. 

2. The 5-senses scan

Take a moment in your day to try this:

• What can you see?

• What can you hear?

• What can you feel?

• What can you smell?

• What can you taste?

Go on - give it a try right now. 

3. Mindful movement

Mindfulness isn’t just about being still. A slow walk (sans phone!)  in the morning, a deep breath between emails, or a simple stretch before bed can all bring you back to the now. 

Want more? Try these to really go deep

If you’re craving something a little more structured and intentional, these practices will help you cultivate even more presence and awareness. 

Yoga: Presence through breath and flow

More than just a physical practice, yoga invites us to slow down and listen - to our breath, our body, and our thoughts. Whether it’s a yang sequence or a still, yin pose, yoga asks you to see and accept yourself in the present moment - without the distractions of everyday life. 

Pilates: Presence through precision and control

You’ve heard a million times that yoga is not just about the physical - but we can learn a spiritual lesson or two from Pilates too. You see, Pilates is all about intention and direction. Each movement is focused and deliberate, making it a potent practice for improving awareness and connecting body and mind. 

Qi Gong: Presence through energy and stillness

With its meditative movements, deep breathing, and energetic attention, Qi Gong reminds us to tune into life’s subtleties. As we synchronise movement with intention, we cultivate a heightened sensitivity to our body’s energy, the shifting sensations within us, and the world around us. 

Breathwork: The simplest way to shift your state

Something as simple as slowing your breath can shift your entire nervous system. Try this quick square breath to reset: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds. Repeat a few times and feel the difference.

Mindfulness isn’t just for you - It’s for everyone else!

Finally, mindfulness isn’t about retreating from the world (we joke when we say it’s all about the personal benefits!). When we cultivate presence our friends, family and community can feel it. Even your dog will thank you. So go on - pop your phone down and look around. We bet it all looks more beautiful now. 

Self-Love Secrets: A Yogic Approach

Self-care is everywhere! From extravagant skincare routines to splurging on luxury items we don’t really need, the message is clear: put yourself first, you deserve it! And hey, taking care of yourself is essential. But isn’t yoga designed to guide us beyond the self? Does our obsession with self-care lose sight of the bigger picture? 

Originally, yoga had nothing to do with individual perfectionism. It was a practice of devotion, connection, and seeing ourselves as part of something greater. In today’s world, however, wellness can sometimes feel like just another way to focus on “me, myself, and I.”

Don’t get us wrong - a yummy yoga session, practical Pilates practice, or mindful Qi Gong movement can feel great. But these practices offer more than personal benefits; they cultivate awareness, mindfulness, and compassion - qualities that ripple outward to positively impact those around us. 

However, when our practices are focused on luxury and indulgence, we miss the opportunity for growth. True wellbeing is about using what we learn to show up for others, build relationships, and contribute to the world around us. 

Many of the struggles we face - from burnout to loneliness and anxiety - aren’t just personal issues to evolve your way out of; but a result of disconnection. And no amount of fancy self-care is going to resolve that. 

Maybe true self-love isn’t about perfecting or “fixing” yourself. Maybe it’s about expanding your perspective, supporting your community, and realising that healing doesn’t have to be a solo journey. 

How our community is embracing Self-Love this month

As part of Self-Love February at Humane Yoga, we’re exploring ways to nurture ourselves while staying connected to the world around us. Here’s how our community is practising self-love in meaningful, sustainable ways:

• Restorative yoga & yoga nidra for deep relaxation

• Connecting with the inner child through internal reflection and playful practices

• Making space for creativity - through art, music, and movement

• Completing tasks that have been on the backburner to create mental clarity

• Prioritising sleep-ins & rest to reset the nervous system

• Spending time in nature to ground and reset

• Letting go of busy-ness and embracing stillness

• Embracing healthy boundaries and saying “no”

• Daily affirmations & self-kindness rituals to cultivate compassion and peace

• Dancing with friends to celebrate joy and connection

• Massage and mindful movement to release tension and stress

Self-love isn’t about isolation—it’s about recharging so we can show up more fully for ourselves and those around us. By weaving true self-love into our everyday lives, we can create a more balanced, compassionate world - together.

Wellbeing in 2025: Humane Yoga’s Guide to What’s In and What’s Out

While we wouldn’t quite call ourselves trend-setters, our teachers at Humane have spent years immersed in mindful movement, health, and wellness. With all that experience, we think we’ve got a pretty solid sense of what’s truly IN and OUT (or at least what we think should be). So, here’s what we see coming in and what we’re happily letting go of for a beautifully balanced 2025!

IN: 

Functional, sustainable movement 

Think yoga, Pilates, Qi Gong, and movement that can support you through the many seasons of life. 

Balance

Wellbeing thrives on balance. By weaving rest, strength-building, and mindfulness into your routine, you create a foundation for long-term vitality. 

Listening to your body

Getting to know your own body and mind is essential for sustainable health. This year is all about tuning into what works for you, rather than chasing fleeting trends.

Nourishing, whole foods

Mindful eating is the ultimate form of self-care. We’re filling our plates with the colours of the rainbow and prioritising whole, nutrient-rich foods that invite joy, satisfaction, and energy. 

Minimalism

Less is more. Paring down clutter, turning down the volume in this busy world, and focusing on simple, enriching experiences over things is helping us make space for more clarity and contentment - and to remember what truly matters. 

Outdoor exercise

We’ll be spending more time walking, bike riding, and taking our mindful movement outside to ground and connect body and mind. 

Community connection

We’re thinking book clubs, farmer’s markets, yoga classes, and anything that invites nourishing, wholesome connections and interactions with like-minded friends. 

OUT:

Going hard at the gym

While there may be a time and place for smashing fitness goals - for many of us that time has passed by the time we reach our thirties. That’s not to say we can’t explore and evolve - but we should focus on movements that will support us throughout our entire lives, and not just our youth. 

Pushing your body to extremes

It’s just not sustainable. Instead, let’s focus on moving with intention and joy, rather than depleting ourselves with practices that will leave us feeling unbalanced. 

Following trends

From superfoods to magic supplements and the latest ‘must-try’ wellness accessories, following trends rarely delivers the miracles promised. Been there, done that. This year, we’re saying goodbye to the noise and letting our intuition be the guide. 

Fad diets

From veganism to carnivore - we’ve tried it all. And what we’re learning is that there really is no one-size-fits-all approach. This year, we’re paying attention to what works for our own unique makeup and ditching restrictive eating plans that treat us like robots. 

Consumerism

Though we cherish our fancy leggings, we’re well aware that accumulating more doesn’t equate to happiness. This year, we’re checking the fridge and cupboards before we go grocery shopping and being brutally honest about whether or not we really need another cute Pilates top.

Luxury exercise spaces

The latest luxe fitness studio might look beautiful, but true wellbeing is about health and connection - not the latest interior design trends. 

Socialising for the sake of it

Instead of saying yes to everything, we’re prioritising tending to the friendships and connections that allow us to slow down and relax. 

Here’s to an aligned, intentional, and balanced 2025 - at Humane Yoga and beyond. 

5 simple yoga practices to get you through the silly season

As the festive season ramps up, it’s easy to feel like your calm and clarity are in short supply. Maybe your to-do list is growing, family drama is rife, or you’re feeling a bit lonely. To add insult to injury your local yoga studio is probably taking a well-deserved break when you need us most! Please don’t worry, yogis - we’ve got you sorted with some easy ways to bring yoga into your daily life.

These five simple practices only take a couple of minutes and will help you stay grounded, even if the world around you feels a bit out of control. 

Uttarabodhi Mudra (gesture of ultimate enlightenment)

Mudras are symbolic hand gestures used in yoga to direct the flow of prana through the energetic body. 

Don’t be put off by the complex name - anyone can master this mudra in moments. Uttarabodhi is used to promote empowerment and mental clarity - perfect for when you’re feeling a bit flustered. 

Simply interlace your fingers, keeping your index fingers extended and pointing up while moving your thumbs towards the ground to create a diamond shape. Hold the mudra in front of your heart space and take a few slow, smoothe breaths. 

Nadi Shoadhana (alternate nostril breath)

When emotions run high, breathwork can help restore balance. This pranayama practice can calm the nervous system, clear the mind, and invite a sense of cool (perfect for our sticky summers!).

To practice Nadi Shoadhana:

• Find a comfortable seat. 

• Using your right hand, place your peace fingers in between the eyebrows then rest your thumb on the right nostril and ring finger on the left. 

• Gently close the left nostril and take a breath in through the right. Open the left, close the right and exhale through the left. Inhale left, open right, close left and exhale right. This completes one round. 

• Continue for a couple of minutes, resting your right elbow in your left hand if you need some support. 

• To complete, exhale through the right nostril and spend a few moments sitting quietly. 

Reclined Butterfly Pose (Supta Baddha Konasana)

Lie on your back, using support under your head if needed. If you’d like to enjoy a gentle opening for the heart at the same time, you could lie back on a rolled up blanket (place the short side of the blanket at the base of your spine and lie over the snake-like shape to invite opening through the chest and shoulders) or bolster if you have one. Bring the soles of your feet together and let your knees fall out to the sides. Stay for a few breaths or a few minutes and enjoy the relaxing benefits.

Legs up the Wall (Viparita Karani)

There’s nothing quite like a little legs-up-the-wall at the end of a long day! Sitting on the floor, slide your right hip up against the wall then bring your legs to vertical (or in that general direction!). The closer you are to the wall, the more of a stretch you will feel. Support the head with a pillow if you like. This is a beautiful pose for relieving tension, improving circulation, reducing swelling and improving sleep. 

Candle Gazing Meditation (Trataka)

Why not take advantage of the decorative candles around, using them as an anchor for your meditation practice? Find a comfortable seat and place a candle at eye level if possible. Gazing softly at the flame, keep your eyes steady and your breath slow. Keep your eyes open for as long as you comfortably can, then close your eyes. With eyes closed observe any sights, sensations, thoughts and feelings. You may like to repeat a few times, switching between open and closed eyes. 

Enjoy these easy, quick practices from wherever you are to take a little slice of Humane Yoga peace with you before you rejoin us in the studio in 2025!

A few of our favourite things: A list of yoga loves for Christmas (and beyond)

It’s that time of year again, yogis - when we’re thinking of Christmas gifts for loved ones, jotting down wish lists for the holiday sales, and dreaming about who we want to be in the year ahead. 

What do we want to wear? What do we want to read? And most importantly, who do we want to become?

Good news: we’ve got you covered. We love a good old-fashioned “love list,” and we’re so stoked to share some of our favourite yogi things—from clothes to music and everything in between. Consider this your guide to inspiration, both on and off the mat, for the holiday season and beyond.

If you're interested in purchasing an item from us, look for those marked with an asterisk (*). Feel free to contact us for more details on how to make a purchase!

Yoga clothes

Dharma Bums

Beautiful, flowing, buttery-soft threads that offer true slow fashion designed to stand the test of time.

Indigo Luna

Nature-inspired, luxurious hippie attire that’ll leave you feeling like the most fashionable yogi in town.

Bodypeace Bamboo

Affordable bamboo beauties that are so comfortable and natural, you’ll want to wear them all day long.

Lululemon

Of course, we can’t go past the classic Lulus. Every yoga teacher owns at least one pair of Lululemon leggings—and they’re probably still rocking the same ones they bought five to ten years ago. ;)

Pointe Studio grip socks

The cutest grip socks for class! These will save you from slipping and sliding while keeping your feet cozy.

Temple of the sun jewellery 

Not technically clothing, but these stunning modern jewels, inspired by history, art, and nature, are perfect for adding a touch of elegance to your yoga practice—or any special occasion.

Ripple Yogawear

The best and most comfortable jumpsuits, ever! They are durable and last forever. We’re still living in the same ones bought during covid and they haven’t missed a beat.

Yoga Props

Divine Goddess bolsters

With classic yoga prints and a variety of sizes, Divine Goddess bolsters are an essential for serious yogis.

Yogi Peace Club mats

With a plethora of gorgeous designs, shapes, and textures, these mats will make you feel like you’re floating on a magic carpet during practice.

Iyoga Props*

Your one-stop shop for all the yoga essentials—blocks, mats, blankets, bolsters, eye pillows, and more.

Accessories

Project Pargo drink bottle

Stay hydrated with these insulated drink bottles that give back. They keep things hot and cold so you can even sneak a cheeky coffee into class. 

Rainbow Sounds bowls*

Beautiful crystal quartz bowls tuned to each chakra frequency. Find your own way to healing and health with these magical bowls.

Tasty Treats

Loco Love

Find us a yogi who doesn’t love this chocolate, and we’ll gift you a free class! These mouth-watering, consciousness-altering (hehe) choccies are a staple for gifting and treating yourself.

Body products

No Pong deodorant

All-natural, effective, and available in fun fragrances—once you try this, you’ll never go back.

Inbluem

A luxurious skincare line blending nature and indulgence, with authentically Australian, all-natural ingredients.

Apps

Insight Timer

This free app offers guided meditations, yoga nidras, sleep sounds, and inspiration galore. A must-have for your digital toolkit.

Moon Sun Fire

Explore tantra-inspired philosophy, guided yoga asana practices, and more with this free or premium app.

TimePassages Pro

For all our moon circle lovers out there. One of the best apps showing you what’s happening in your world according to the astrology of the time.

Music/Playlists

Kirtan

If you’re new to yoga, you have to explore the magic of kirtan. Search it on YouTube or Spotify for devotional chants that will elevate your yoga and meditation practice.

Cacao Ceremony tunes

Perfect for sipping ceremonial cacao or gathering in a ritualistic circle, this playlist keeps our Humane Yoga fam grooving.

We hope this list brings some inspiration, a little joy, and maybe even a touch of magic to your holiday season. Here’s to flowing into the new year with love, gratitude, and a few new favourite things.

Building Balance: How Different Exercises Complement Your Yoga Practice (and vice versa)

As yogis, it's easy to get so captivated by the practice that we forget to explore other forms of movement. We get it—yoga is amazing! But as mindful, evolving humans, it’s worth acknowledging that a well-rounded routine benefits from a variety of exercises. Different movements can greatly support you in exploring and evolving in your yoga practice. And of course, yoga can enhance other forms of movement in similar ways.

Over time, we've seen our students make incredible strides in their yoga practice by blending it with other activities. Strength training, Pilates, cardio workouts, and mobility exercises all contribute to creating a more balanced, resilient body. Yoga isn’t just about mastering poses or gaining flexibility—it’s about nurturing stability, balance, and mindfulness in every aspect of your life.

At Humane Yoga, our Sculpt classes are designed to strengthen your body in ways that support both your yoga practice and your daily movements. Sculpt helps target areas like the core, shoulders, and hips—key muscle groups for many yoga poses. But Sculpt is just one of the many ways to complement your practice.

Pilates, for example, hones core strength and posture, which are vital for maintaining stability in balancing poses. Cardio activities like swimming or running build endurance and can improve breath control for more intense yoga sequences. Mobility work keeps your joints flexible and ready for dynamic, yang-style yoga. And practices like Qi Gong promote mindfulness and fluidity, mirroring the philosophies of yoga.

In turn, yoga supports other exercises by increasing flexibility, improving balance, and aiding in recovery. Breathwork in yoga enhances focus during strength training or high-intensity workouts, and the emphasis on body awareness helps prevent injuries in other types of exercise.

By incorporating different types of movement into your life, you’re not only building strength and resilience – you’re creating a holistic program that supports every aspect of your body and mind. Whether you’re lifting weights, enjoying a strong Sculpt class, or flowing through a gentle Qi Gong sequence, each movement becomes an invitation to enjoy a more mindful, balanced way of being.

To see our latest smorgasbord of mindful movement practices, see the timetable here.

The magic of Qi Gong

With Qi Gong making its debut on the Humane Yoga timetable soon, we wanted to share with our yoga community exactly what all the fuss is about. From its origins to what makes this practice a little bit magic, we’re excited to introduce you to the wonderful world of Qi Gong. 

Qi Gong vs Yoga: The origins

Qi Gong, an ancient Chinese practice, is often described as the art of cultivating energy, or ‘qi,’ through mindful movement, breath control, and meditation.

For yoga practitioners, Qi Gong may be thought of as a kind of ‘Chinese yoga.’ While traditional yoga originates from India and the Hindu religion, Qi Gong’s origins can be traced back to early Taoist and Buddhist traditions - which both emphasise the importance of harmonising the body and mind with the rhythms of nature. Over time, Qi Gong became an essential part of Chinese health practices, believed to promote longevity, improve vitality, and foster a deep sense of inner peace.

Like yoga, Qi Gong has been practised for thousands of years, evolving from a healing technique into a holistic discipline aimed at nurturing the body, mind, and spirit. Despite their different origins, both practices share a deep commitment to mindfulness and conscious movement. 

So, what exactly is Qi Gong practice?

We know you’re probably itching to understand what this mysterious practice actually looks like. And you may have already anticipated the answer - it has to be experienced to be truly understood!

Let us somewhat soften your curiosity here. Unlike the postures of yoga, Qi Gong’s movements may appear simple at first— imagine your hands moving slowly through space as if you’re swimming through honey. However, with consistent practice, Qi Gong will heighten your awareness and sensitivity to energy, enhancing and complementing other mindful movement and meditation practices. From a philosophical perspective, the practice is working on the subtle body (i.e. the meridians) to direct and restore energy. You might also be surprised by its ability to build physical strength and discipline through slow, deliberate movement. 

Accessible movement to heal and transform

Qi Gong’s gentle, flowing movements are accessible to every body - something we strive for at Humane. It also acts as an antidote to today’s fast-paced world, with philosophies similar to those you may have encountered in Yin yoga. Qi Gong’s focus on slowing down and being present with your body and mind can be a powerful tool for personal healing and transformation.

We are so excited to offer Qi Gong at Humane Yoga and look forward to welcoming you to a class soon. See the latest timetable with all our offerings here.

5 top tips for creating your home yoga practice

So, you’ve decided you’re keen to explore yoga practice at home! This is a beautiful step on the path of a yogi, and requires dedication and discipline. Luckily, the rewards you reap are well worth the effort, offering you a sanctuary of mindful movement and peace that travels with you wherever life leads.

Whether you’re a seasoned studio practitioner craving a deeper connection (and, sometimes, convenience) or a total beginner taking the first steps on your journey, creating the time and space for yoga at home will enrich your experience, wherever your practice unfolds. But where to begin? No worries, yogis. We’re here to share some of our tried-and-tested top tips to help you establish and maintain a fulfilling home yoga practice. 

Set the scene

First things first - carve out a little space in your home for your practice. You don’t need a separate room or a fancy studio setup; simply find a quiet corner where you can roll out your mat without distractions. Forget anywhere that offers a view of the kitchen’s dirty dishes, piles of laundry, or a computer begging you to answer emails. It might be as simple as a little nook in your bedroom that’s already set up as a space of rest. 

Make your new ritual habitual

Creating a new habit might be the biggest challenge when it comes to starting your home yoga practice. So, make it as easy as possible. Start by finding a time of day that suits you and habit-stacking. For example, practice directly after brushing your teeth in the morning or after washing the dishes in the evening. Also, minimise the steps it takes to practice—don’t hide your yoga mat away in a cupboard or set up your space out of sight. Making the daily journey to your yoga mat as easy as possible will ensure your new habit sticks.

Let nature be your guide

Look outside. What time of day is it? What is the season? What is the weather like? Adjust your practice accordingly. You might not want to move through a sweaty sequence in the middle of a hot summer’s day. Similarly, rain might leave you feeling sleepy and unmotivated. Be guided by the wisdom of nature and the seasons, both internal and external. 

Simple sequencing 

Now, the technical part (but simple, we promise!) - Understand the basics of yoga sequencing. Identify poses that warm you up, cool you down, and serve as the peak of your practice. Create a sequence based on these principles. 

Here is a general guide:

Warm up

Meditation + breathing 

Gentle seated poses

Sun salutations

Middle

Standing poses

Balances

Cool down

Hip stretches

Forward folds

Twists

Savasana

Don’t be intimidated by the number of suggestions here - if you only have five minutes you could do 2 minutes of breathing, one Sun Salute and a yummy Sleeping Swan to finish. 

Whatever your space and schedule, you can make a home practice work for you - and that’s the beauty of it!

Need more guidance? Join Jess in the upcoming Master Your Asana workshop on Creating your own Home Practice. Find all the details here.

Mastering Warrior 2: Invite power into your home practice

Name: Warrior 2

Sanskrit: Virabhadrasana II

Benefits: The benefits of Warrior 2 Pose include strengthening the ankles, quads, core, and shoulders, and gently opening the hips. 

Contraindications (when not to practice): Those with any significant knee, back or hip injuries may need to avoid this pose. However, it can be practised safely for most people with some modifications. See below ‘modifications’ on finding the right variation for you. 

When to practice: Warrior 2 is often included in the middle of a class, after you have warmed up. It is a great pose for moving towards stronger, more dynamic poses, or can be an advanced asana in itself. It’s wonderful for inviting strength and stamina and is ideal to include in your morning practice. 

How to (step-by-step):

1. Start in a standing position, facing towards the long edge of your mat. 

2. Take your feet around 1 - 1 ½ leg lengths apart (or closer if modifying), face your toes directly forward (to the long edge of the mat), and bring your hands onto your hips. 

3. From here, take your right toes to face towards the front (short edge) of your mat, lining the right heel up with the back arch. Or, if it’s more comfortable, line the front heel up with the back heel. Check that your back toes are still facing the long edge of your mat. 

4. As you inhale, bring your arms up to shoulder height, reaching out through your fingertips. 

5. Exhale, bend your right knee, bringing it directly above your right ankle. Try not to let the knee move beyond the ankle, keeping your right shin straight. 

6. Keep your right knee above the ankle, trying not to let the knee fall inwards or outwards. 

7. Set your drishti (steady gaze) beyond your right fingertips. 

8. From here, scan from your foundation up. Check that your feet and knees are still in alignment as you continue to earth down into the soles of your feet. 

9. Notice your hips. Feel them opening towards the long edge of your mat if that feels comfortable, or explore the position of the hips until you feel stable in your body. 

10. Check in with your shoulders. Keep them directly above the hips, so you’re not leaning forward. 

11. Notice your hands and your fingers - keeping them alive and engaged. 

12. Reach up through the crown of your head. 

13. Hold for around 5 breaths (listen to your body). 

14. To move onto the second side, straighten your right leg then change the position of your feet so that the right toes face the long edge of your mat and the left toes now face the short end. 

15. Repeat on the second side and release. 

Modifications (when you need to take it easy): This pose is most aggravating for the knees, hips, and lower back (it’s also very strengthening for these parts of the body!). 

If you have had a recent knee or back injury, you may still comfortably practise this pose by shortening your stance. Instead of bringing the feet wide when you’re setting up, bring them closer together. Just remember to keep the knee aligned above the ankle as you move into the pose. 

If there’s discomfort through the hips, instead of externally rotating them, allow them to gently roll in. This is not something that’s easy to see from the outside - but you’ll feel it in your body. Just let your hips find the most comfortable position for you. 

If you have an injury or feel sore through the neck or shoulders, simply rest the hands on the hips instead of bringing them up to shoulder height. 

Advancements (if you’re feeling something more dynamic): This is the most advanced variation of this pose. However, if you’re feeling energetic you can hold the pose for longer or lengthen your stance a little - bringing the front quad parallel to the floor. 

To practice Warrior 2 with Jess, head to our Youtube channel for a video tutorial and discover your inner warrior!