Warrior II Pose (veer-ah-bah-DRAHS-anna) Virabhadra = the name of a fierce warrior
Perform the Warrior II Pose: Step-by-Step Instructions
- Step 1 : Stand in Tadasana (Mountain Pose). With an exhalation, step or lightly jump your feet apart according to your self or 4 1/2 feet. Raise your arms parallel to the floor and reach them actively out line with your shoulder , keep palms facing down.
- Step 2 : Turn your right foot slightly to the right and your left foot out to the left 90 degrees. Align the left heel with the right foot arch . Firm your thighs and turn your left thigh outward so that the center of the left knee cap is in line with second toe. Don’t press or force your knee. Keep active your thighs.
- Step 3 : Exhale and bend your left knee until you feel body weight on mounds(toes) and as you bend you left knee you have to work on you right leg and keeping pushing right leg away from the left leg. Don’t let pass your knee over the ankle. If possible, bring the left thigh parallel to the floor. Anchor this movement of the left knee by strengthening the right leg and pressing the outer right foot firmly to the floor.
- Step 4 : Stretch the arms away from the space between the shoulder blades, parallel to the floor. Don’t lean the torso over the left thigh: Keep the sides of the torso equally long and the shoulders directly over the pelvis. and body weight should be even on both legs. Turn the head to the left and look out over the fingers.
- Step 5 : Stay for 10 to 20 seconds . Inhale to come up. Reverse the feet and repeat for the same length of time to the left.
Benefits of Virabhadrasana 2
Warrior 2 strengthens and/or builds endurance in the outer hips (gluteus medius and some of the lateral rotators), anterior thighs (the vasti group of the quadriceps) and outer shoulders (lateral deltoids), and stretches muscles along the inner thighs (most of the adductors). Because a fair amount of lateral rotation is required in the front hip, it also stretches the piriformis!
if the thigh is flexed sufficiently), which will begin to make Sukhasana (comfortable pose), Agnisambhasana (fire-log pose), and other postures requiring lateral rotation more accessible. Warrior 2 helps to feel more grounded and confident, which relates to fortifying the muladhara chakra at the base of the spine. It also challenges one’s will power to stay in the posture, so it seems that Warrior 2 would have a beneficial effect on the manipura chakra (the 3rd chakra, located at the solar plexus).