October 4, 2010
The Warrior II pose can be very challenging to hold for long. Done correctly, your knee should bend to a 90-degree angle, with your shoulders back and your chest broad and open. Try practicing it against a flat wall to help you target your tight spots and develop stamina in your legs.
Stand with the back of your body against a flat wall and your feet 3 to 31/2 feet apart. Turn your left foot in slightly and turn your right leg out completely so your big toe points to the right. Raise both arms up so your wrists are directly above your shoulders.
Press down on the outer edge of your left foot as you slowly bend your right knee to a 90-degree angle. Be sure the backs of your shoulders and hips stay in contact with the wall. Lower your arms to shoulder level, relaxing the tops of your shoulders away from your ears. Focus on pressing your right knee toward the wall as you hold this position for three to six breaths. Straighten your right leg to return to the start position. Repeat on the other side.
Voight is the creator of a line of fitness DVDs, including "Sleek Essentials."