Posted by on 8/9/2021 to
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Warrior II Yoga Pose
(Virabhadrasana II)
Name: Warrior II
Sanskrit: Virabhadrasana II
Pronunciation: Veer-uh-buh-DRAHS-uh-nuh II
Pose Level: Beginner
Step-by-Step:
• Perform Tadasana, mountain pose.
• Focus on your breath, on your body. Let go of any distractions.
• Take a deep inhalation and, with a jump, spread your legs from a minimum of one meter to a maximum of one and a half meters (this depends on your height). At the same time spread your arms bringing them to the same height as the shoulders. The palms of the hands should be facing down.
• Now turn your right foot 90 degrees to the right. Your toes should be pointing towards the tip of your mat. The left foot, on the other hand, must be turned slightly inwards, by about 45 °.
• On the next exhalation, bend your right knee until your right thigh is parallel to the floor. The shin, must be perpendicular to the mat, must form a right angle with the thigh. Remember that the bent knee must never go beyond the ankle, but must be exactly in line with the heel.
• At this point, turn your neck to the right and stare at the hand in front of you.
• Keep the posterior muscles of the left leg taut.
• The whole back of the body should be in the same line. Be careful to keep the entire area from the pelvis to the head exactly perpendicular to the floor.
• Hold Virabhadrasana 2 for a minimum of 20 seconds, breathing deeply.
• Then put your right knee back straight and start all over on the other side.
• Once you have performed this asana on the other side as well, exit the position and return to Tadasana.
Benefits:
The leg muscles are strengthened.
The abdominal organs are toned up.
The back muscles become more elastic and many types of back pain disappear.
The hips and shoulders open.
The chest also opens and breathing is improved.
It is therapeutic for flat feet, sciatica, osteoporosis and infertility.
The ankles and knees are strengthened.
The ability to concentrate increases enormously.
It also increases the resistance of the body.
Pose Modifications
• If you have narrow hips or the position seems too demanding, reduce the distance between the two legs. This will allow you to be more comfortable and the asana will be less demanding. This solution can also be great if you have balance problems.
• If you have problems with your shoulders, or your hands feel too heavy, place them above your hips.
• If this asana remains too heavy for your legs, you can reduce your body weight on them by placing a yoga chair under your bent thigh. This will help you a lot especially the first few times you perform Virabhadrasana 2.
Contraindications:
If you have recently injured your shoulders, knees or hips.
If you suffer from diarrhea.
If you have high blood pressure.
If you have neck problems you can do Warrior 2, but don't turn your neck to look at the hand. Rather, try to keep looking ahead.
Poses Commonly Transitioned too:
Warrior I
Poses Commonly Used Before Hand:
Reverse Warrior, Humble Warrior, Extended side angle