WARRIOR II POSE (Virabhadrasana II)

   

Contra-indications: High blood pressure, heart disease or stroke, diarrhea

How to perform: Begin standing, finding your widest comfortable stride with feet parallel to each other. Keeping the trunk facing forward, on exhalation turn the right foot 90 degrees to the right and the left foot slightly in. On inhalation raise the arms parallel to the floor and reach them actively out to the sides, palms facing down and shoulders relaxed. Exhale and bend the right knee until the knee is right over the ankle, coming toward a position with right thigh parallel to the ground. Anchor this movement of the right knee by strengthening the left leg and pressing the outer left heel firmly to the floor. Firm the right leg quadriceps to stabilize knee alignment so that the center of the right kneecap is in line with the middle toe. Turn the head to the right and gaze at the right middle finger. Breathe deeply and stay for 6-12 breaths. This is the Warrior pose, so be strong. Inhale to straighten the leg and come up. Exhale to release the arms down and parallel the feet. Repeat on the left side.

Do not lean the torso over the front thigh - keep the spinal column perpendicular to the earth and sides of the torso equally long with the shoulders directly over the pelvis. Do not let the outer edge of the back foot lift - press the outer edge of the sole and heel firmly to the floor.

Do stretch the arms out as though you are being pulled from opposite ends, so that arms form a horizontal line across your body. Keep your tailbone tucked in and your sitting bones stretching down. Lift your breastbone and reach up through the crown of your head to lengthen your torso toward the ceiling. Stretch from feet to head and from breastbone to fingertips.

What if...my knee is extended beyond the ankle? To prevent your bent knee from over-working, you want to keep it directly over the ankle so that the shin is perpendicular to the floor. You can choose to widen the stride or else don't bend your knee that much, and do your best to distribute the weight evenly between both feet.

Benefits: Strengthens and aligns shoulders, legs, pelvis and hips. Stretches groins, chest and lungs, and stimulates the abdominal organs. Relieves backaches, by opening the groin region. Therapeutic for carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica. Warrior 2 is a challenge to both physical an emotional stamina. It develops an intensity of focus, mental strength, and endurance. Longer holding develops witness consciousness and the ability to stay calm under pressure. Some people find warrior pose exhilarating, and use it instead of coffee breaks to recharge themselves.

 

 

Warrior II Pose (Virabhadrasana II) Video
Warrior II Pose (Virabhadrasana II) Video

Comments
Search
clare agius (78.133.74.xxx) 2010-05-05 20:55:06

Wow im so glad we had done these series of programmes on my programme!
seeing them again is confirming how profound and professional you are in your approach to teach people yoga.....brava!
Only registered users can write comments!

Basic Knowledge

  • Chanting Om Mantras originated in the Vedic tradition of India and can be defined as sounds, syllables, words, or group of words that are capable of creating transformation. The most widely known and universal mantra...
  • Yoga Nidra I was very lucky to learn yoga nidra (yogic sleep), a powerful raja (royal) yoga technique of conscious relaxation, during my first stay in India in 2004. I spent a month in a Bihar School of Yoga ashram in Bangalore where...
  • Hasta Mudras   yo   The Sanskrit word mudra can be translated as “to seal, close, or lock up” or “gesture, symbol, expression of”. Mudras in yoga are the combination of subtle physical movements which...
  • Yoga and Hatha Yoga People have different ways of understanding and describing yoga but not many see yoga as a systematic complete discipline that includes practices for the physical part as well as the subtler layers of...
  • Yoga Nidra's 6 NOs NO expectations First of all, while practicing yoga nidra, don't aim at going deep. That is the greatest mistake. Try to be spontaneous, relaxed, and very much at peace with yourself. Even if the brain...
  • 1
  • 2

Pranayama

  • Cooling Breath (Sheetali Pranayama )       Contraindications: Low blood pressure, chronic constipation, respiratory disorders. How to perform: Sit comfortably, keep the eyes gently closed and relax the whole body. Stick your...
  • Alternate nostril breathing (Nadi Shodhana) The practice of nadi shodhana (alternate nostril breath) restores, equalizes and balances the flow of prana in the body. The word shodhana means to cleanse or purify, the word nadi refers to the network...
  • Victorious breath (Ujjayi breath) Ujjayi in Sanskrit means "victorious”,  and it comes from two words: ud  that meaning "bondage" and ji which is translated as "conquering", therefore ujjayi is the breath which gives freedom from...
  • About Pranayama We can live without eating for some weeks, without drinking for some days, but without breathing only for a few minutes. Breath is life, however most people rarely or never pay any attention...

Site Search

Google Translate

English Chinese (Simplified) Chinese (Traditional) French German Hindi Italian Norwegian Polish Russian Spanish Swedish Maltese

Asanas Sequence

  • 1
  • 2

FAQ

  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8

ZoyaYoga Twitter

zoyayoga's avatar
Zoya Lu zoyayoga

Students Feedback

  • Private Lessons More than a teacher, Zoya is a healer of mind, body and spirit. She brings awareness of, and opens the pathways between them. Zoya taught me how to discover...
  • Vinyasa Yoga Dearest Zoya,   Thanks to YOU for sharing your teaching with an open heart - for your dedication sending regular emails and updates online to keep. I...
  • De-stress Yoga Thanks alot for the yoga classes, Zoya. It has opened another world for me. It was my doctor who recommended yoga for me to relax and bring down my blood...
  • Hatha Yoga Intermediate Course (HYIC) Zoya brings yoga to her students in a very holistic way. Her website and the work that she is doing are amazing and her sharing is so generous. Besides...
  • Hatha Yoga Foundation Course (HYFC) Since I started Yoga I have learned how to relax and be more peaceful with myself. I am always looking forward to my next class as there is always new...
  • 1
  • 2