Warrior 2 looks simple, but it's one of the most commonly misaligned poses in yoga—leading to quad burn, knee pain, and hip pinching. In Part 1, we break down why traditional cueing fails and how to adapt this foundational pose for YOUR body.

In this episode, you'll learn:

• Why "square your hips" is anatomically impossible for most people
• Heel-to-heel vs. heel-to-arch: which stance works for your body type
• How to engage hip stabilizers (the "rotator cuff of the hip")
• Weight distribution secrets that make the pose sustainable
• Strap techniques that completely change your experience
• How to protect your knees by working smarter, not harder

Plus: The mythology of Virabhadra, Shiva, and Sati—and what it teaches us about transformation and choosing our path.

In Part 2 of our deep dive into Uttanasana, we unpack thehidden mechanics of standing forward fold. We talk which cues you should ignore if you have tight hamstrings or, really long hamstrings, and why hinging at the hip (the just right amount) is everything. A must-listen for teachers and students looking to achieve a safer, more sustainable forward fold.

Jane and Sarah from Yoga Posers dive deep into Uttanasana (Standing Forward Fold), one of the most commonly misunderstood poses in yoga. In this episode, they explore why this seemingly simple pose is actually done incorrectly by most practitioners and how improper technique can cause harm rather than benefit.

The hosts discuss the true purpose of uttanasana—creating internal refuge by shutting down external disturbances—and share personal stories of using forward folds during difficult life moments. They break down the critical difference between hip hinge and pelvic tilt, explaining why most people either fold at the waist (straining the back) or hyper-extend (missing the stretch entirely).

Key topics covered:

• Common mistakes that lead to injury

• Understanding hip hinge vs. waist folding

• The role of hamstring length and flexibility

• How body type affects your forward fold

• Why the "perfect-looking" pose isn't always safe

• Pelvic mechanics and rotation around the femur head

• Modifications for different body types and flexibility levels

Whether you're a yoga teacher or practitioner, this episode will transform how you approach and teach one of yoga's foundational poses