Simple in Theory. Effort in Practice.

Warrior II looks easy.

Wide legs. Arms out. Look forward. How hard can it be?

Pretty hard, actually. And that's exactly why it's May's pose of the month.

When Warrior II is working -- really working -- your front thigh is burning, your back foot is rooted, your arms are long and alive, and your breath is steady even though your body is loudly suggesting you stop. That's not suffering. That's the pose doing its job.

But most of us are leaving a lot of benefit on the table. Here's where it goes sideways and how to fix it:

1. Knee falling in

Your front knee drifts toward center instead of tracking over your ankle. Fix it by screwing your foot into the ground -- not literally, but imagine that rotation. It activates everything from the foot up through the glute and stabilizes the knee from the inside out.

2. Shoulders hugging your neck

Tension creeps up and suddenly your ears have company. Instead of pulling your shoulders down (which usually makes it worse), think about widening your collarbones and lengthening through your fingertips. The shoulders drop when the arms have somewhere to go.

3. Lower back overarching

Your belly puffs forward and your low back takes the strain. The fix is subtle but powerful -- pull your ribs down. That one small action engages your core, protects your lower back, and makes the whole pose feel more supported.

Three fixes. Completely different pose.

We're spending all month here. Come feel the difference in class