Why Your Arms Fatigue in Warrior 2 + The Hip Mechanics Your Teacher Never Explained

n Part 2 of our Warrior 2 deep dive, we tackle the #1 complaints: shoulder tension, neck strain, and arm fatigue. Most practitioners are unknowingly holding their arms with their neck muscles instead of their shoulder blades—and it's exhausting. We'll show you exactly how to fix it.

What You'll Learn:

Hip Mechanics:

• Why "square hips" is anatomically impossible (it's actually 45 degrees)
• The truth about pelvic rotation and psoas release in the back leg
• How to cue "shins forward, thighs back" for better alignment
• Preventing hyperextension in the back knee
• Using heel lifts vs. heel pressure for different body types

Shoulder & Neck Solutions:

• Why your arms fatigue so quickly (and how to fix it)
• The "wings on your back" principle—holding arms from shoulder blades, not neck
• Getting the head of the arm bone back into the socket
• The "I Dream of Jeannie" arm technique (Doug Keller's trick)
• External rotation in the upper arm + pronation in the forearm
• Flagpole analogy: positioning your scapula for effortless arm support
• Why lifting arms slightly above shoulder height helps

Advanced Concepts:

• Thoracic rotation without lumbar grinding
• Why forcing square hips causes SI joint and labral injuries
• The difference between old-school cueing and modern biomechanics
• Using wall props and blocks for deeper understanding
• How to adapt cues for individual anatomy (retroverted vs. anteverted hips)
• Connecting Warrior 2 mechanics to advanced poses like Bird of Paradise

Key Takeaway: Stop fighting yourself in Warrior 2. Learn how to use your whole team of muscles—not just your neck and traps—to create fierce, sustainable strength. This episode will transform how you teach, practice, and experience this foundational pose.

00:00 - Introduction: Deepening Your Warrior 2 Practice
02:00 - Hip Mechanics Recap: Why "Square Hips" Fails
05:30 - The 45-Degree Truth: Pelvis Rotation Explained
08:15 - Psoas Release in the Back Leg
11:00 - "Shins Forward, Thighs Back" Cueing Strategy
14:30 - Avoiding Hyperextension in the Back Knee
17:45 - Using Props: Wall Work + Block Techniques
21:00 - Thoracic Rotation Without Lumbar Grinding
24:30 - Why Old-School Cueing Causes Injuries
28:00 - THE SHOULDER PROBLEM: Holding Arms with Your Neck
31:15 - How Most People Fatigue Their Arms Quickly
34:00 - The "Wings on Your Back" Solution
37:30 - Getting the Head of the Arm Bone Back
41:00 - External Rotation + Pronation Explained
44:15 - The Flagpole Analogy for Scapular Positioning
47:30 - "I Dream of Jeannie" Arms Technique (Doug Keller)
51:00 - Why Lift Arms Above Shoulder Height
54:00 - NECK TENSION FIX: Skull Stacking & Rotation
57:30 - "Nose to the Side" Cueing for Cervical Rotation
60:00 - Engaging Your Full Team of Muscles
63:30 - Little Shop of Horrors Analogy (Finding Hidden Strength)
66:00 - Warrior Energy: Fierce Without Suffering
69:00 - Discernment & The Focused Gaze
72:00 - Fine-Tuning for Individual Bodies
75:30 - Heel Lift vs. Heel Press Techniques
78:45 - Unlocking Hip Flexion for Tight Bodies
82:00 - From Warrior 2 to Bird of Paradise Progression
85:00 - Wrap-Up: Making the Pose Serve You
87:00 - Preview: Tree Pose Next!